Compute pound-miles (or kg-km), Ruck Power, and weekly load for GORUCK event prep
This Session
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pound-miles
Ruck Work (RW = weight × distance)
What Is Ruck Work?
Ruck Work (RW) is GORUCK's community-standard metric for quantifying a rucking session's total mechanical output. Unlike pace or calorie estimates, it gives you a single number you can compare, log, and progressively overload regardless of whether you're trading miles for pounds or vice versa.
Ruck Work (RW) = Ruck Weight (lb) × Distance (mi) → unit: pound-miles
— or — Ruck Weight (kg) × Distance (km) → unit: kilogram-kilometers
A 30 lb ruck for 6 miles = 180 pound-miles. An 11-mile ruck at 60 lbs also equals 660 pound-miles — same Ruck Work, different stimulus. GORUCK trainers use this equivalence to let athletes swap weight for distance when time is tight, or to scale down distance and load up weight for a strength-focused session.
What Is Ruck Power?
Ruck Power (RP) adds speed to the equation, measuring how quickly you produced that Ruck Work:
Ruck Power (RP) = Ruck Work ÷ Time (minutes) → unit: lb-mi / min (or kg-km / min)
If you complete 180 pound-miles in 90 minutes, your Ruck Power is 2.0 lb-mi/min. Ruck Power sessions are typically short (1–2 miles) at maximum sustainable load and fastest non-running pace (12–15 min/mile). Ruck Work sessions are longer (4–20+ miles) at event weight, typically 15–20 min/mile. Tracking both tells you whether your base-volume or speed-under-load is improving week over week.
How to Use This Calculator
Step 1 — Set Your Units
Toggle between Imperial (lb × miles = pound-miles) and Metric (kg × km = kilogram-kilometers) using the buttons at the top. All inputs, badges, and results update instantly.
Step 2 — Enter Session Data
- Ruck weight: plate + pack weight, not counting water or food.
- Distance: total miles (or km) completed.
- Duration: hours, minutes, seconds — leave at zero to skip Ruck Power calculation.
Step 3 — Read the Results
The panel updates live. Ruck Work displays immediately; Ruck Power and pace appear when a valid duration is entered. The trade-off grid shows equivalent weight/distance pairs that hit the same Ruck Work.
Step 4 — Log & Track Your Week
Click + Add to Weekly Log to record the session. The table and weekly totals update automatically. Export to CSV or print a clean summary at any time.
GORUCK Event Weight Standards
- GORUCK Light: 10 lb if bodyweight < 150 lb; 20 lb if ≥ 150 lb.
- GORUCK Tough / Heavy: 25 lb if bodyweight < 150 lb; 35 lb if ≥ 150 lb.
- Always train at or above your event weight — GORUCK training guidance says your "event weight" is the packed ruck including gear, plate, and water you'll carry on the day.
Formula source: GORUCK Blog —
GORUCK 50 Miler Star Course Training Plan. Ruck Work and Ruck Power are GORUCK's own training metrics. This calculator is an independent tool and is not affiliated with GORUCK, LLC. Results are estimates for training guidance — not professional medical or fitness advice. Consult a qualified coach before starting a new training program.
Frequently Asked Questions
What is Ruck Work and how is it calculated?
Ruck Work (RW) = Ruck Weight × Distance. In imperial units, a 30 lb ruck for 5 miles = 150 pound-miles. It measures total mechanical output and makes sessions comparable across different weight/distance combos. GORUCK uses it so athletes can swap weight for distance — 11 miles at 60 lbs equals the same RW as 22 miles at 30 lbs.
What is Ruck Power?
Ruck Power (RP) = Ruck Work ÷ Time (minutes). It measures intensity — how fast you produced that work. If you do 150 pound-miles in 75 minutes, your Ruck Power is 2.0 lb-mi/min. Higher Ruck Power means you moved heavier weight faster. It's used to gauge improvement in speed-under-load across Ruck Power (sprint-style) sessions versus volume Ruck Work sessions.
Can I swap weight for distance and get the same Ruck Work?
Yes — this is the core GORUCK trade-off principle. Your target RW (say 660 pound-miles) can be achieved as 22 miles at 30 lbs or 11 miles at 60 lbs. The trade-off grid in this calculator shows you several equivalent combinations so you can modify sessions when time or terrain limits your original plan. Note that heavier/shorter sessions are more strength-focused, while lighter/longer sessions build aerobic base and time-under-load.
How much Ruck Work should I do per week?
It depends on your goal event and current fitness level. For GORUCK Tough prep (16+ miles), building toward 600–900 pound-miles/week across 3–4 sessions is a reasonable intermediate target. For Heavy prep (40+ miles), advanced plans may reach 1,500–2,500+ pound-miles/week at peak. Start conservatively, increase only one variable per week (weight OR distance, never both), and cap weekly load increases at around 10–15% over the prior week.
What weight do I need for GORUCK events?
Event ruck weight (plate + pack, no water): GORUCK Light — 10 lbs if under 150 lb bodyweight, 20 lbs if 150 lb or over. GORUCK Tough and Heavy — 25 lbs if under 150 lb, 35 lbs if 150 lb or over. These are minimums; you can carry more. Train at or above event weight so the load feels familiar on event day.
What is the difference between Ruck Work and Ruck Power sessions?
Ruck Work sessions prioritize volume — longer distances at event weight or slightly above, pacing 15–20 min/mile. They build aerobic capacity and time-under-load. Ruck Power sessions prioritize intensity — shorter distances (1–2 miles) at the heaviest sustainable load, pushing 12–15 min/mile as fast as possible without running. GORUCK recommends Ruck Work 2–3×/week and Ruck Power 1×/week during structured event prep.