Rucking calculators and planners
Plan your load, pace, and training.
Calculate pack weight, pace, calories, heart-rate zones, and event readiness, or build a training plan.
14 free tools
Choose what you need.
Results include the formulas, sources, and limits behind each estimate.
14 tools
Get ready to ruck
Choose a starting weight, check your gear, and decide whether to train.
Ruck Weight CalculatorRecommendedHow much weight should I carry?Starting load and a four-week ramp30 secUse toolDIY Ruck Weight BuilderWhat can I use for weight?A total for household items and plates30 secUse toolRuck Gear FinderWhat gear fits my budget?Gear recommendations within your budget2 minUse toolRucking Safety ScreenShould I train today?Risk flags and guidance to train, modify, or rest1 minUse tool
Plan and measure a session
Calculate pace, heart-rate range, or estimated calories for a ruck.
Rucking Calorie CalculatorHow many calories did I burn?Estimated energy cost for the session30 secUse toolRuck Pace CalculatorWhat was my pace or finish time?Pace, finish time, and distance splits20 secUse toolRucking Pace BenchmarkHow does my pace compare with other ruckers?Your pace against the median for your load and terrain1 minUse toolZone 2 Heart-Rate CalculatorWhat heart-rate range should I use?A working heart-rate range and pace estimate20 secUse tool
Build your training
Build a training plan, add strength work, or follow a 30-day schedule.
Ruck Program BuilderRecommendedWhat should I do this week?A four-week baseline-led training block1 minUse toolStrength Plan for RuckersHow should I strength train for rucking?A saved thirteen-week strength program3 minUse tool30-Day Training LogWhat should I do each day for 30 days?A 30-day schedule that saves progress on this device30 daysUse tool
Events and progress
Estimate event preparation, score a typical week, or create a record of your rucking history.
GORUCK Event Training EstimatorHow long should I train for my event?Minimum training time and a safe distance limit for next week1 minUse toolRuck ScoreHow does my current rucking compare?A score across load, distance, pace, and frequency45 secUse toolRuck ResumeHow do I show my rucking history?A shareable record of your rucking history1 minUse tool
Related guides
Use your result in a training plan.
These guides cover pack setup, weekly mileage, recovery, and event preparation.
New to ruckingBeginner's guideSet up your pack, choose a starting weight, and plan your first month.Building weekly volumeRucking for weight lossPlan your weekly mileage, recovery, and food for weight loss.General fitness and eventsTraining programsChoose a plan for general fitness or a specific event.