Best Pace and Distance for Weight Loss: Rucking and Weighted Vests

Weight loss is a math problem disguised as a walk. You need sustainable minutes at a meaningful intensity. Here’s how to set the dials.

Pace targets

• Brisk walk: 3.0–4.0 mph (4.8–6.4 km/h). Add a modest load to push into 5–7+ METs depending on grade and terrain^[1][3].
• Incline: 3–8% bumps calorie burn quickly; hills count double with load^[2][3].

Session recipe

• 30–60 minutes, 3–5x/week.
• Keep conversation pace (can talk in short sentences); use hills to sprinkle intensity.
• Progress by time first, then load, then hills.

Check your numbers

• Use HR: many land in 60–75% HRmax for steady sessions; adjust by feel and recovery.
• Use our Calorie Calculator to compare MET/mechanical/HR estimates.

References

1. Ainsworth, B.E. et al. Compendium of Physical Activities (Walking). MET ranges for walking and backpack/daypack. Compendium.
2. Pandolf, K.B., Givoni, B., & Goldman, R.F. (1977). Predicting energy expenditure with loads and grades. J Appl Physiol. PubMed.
3. Soule, R.G. et al. (2018). Complex Terrain Load Carriage Energy Expenditure. Med Sci Sports Exerc. MSSE.

Additional perspectives

• Zone 2 training (context): Peter Attia’s guide to Zone 2 and why it matters for mitochondrial health and aerobic capacity. Useful companion to rucking on easy days. Read the guide.
• Popular commentary: Gary Brecka on weighted vests and walking—motivational perspective, not peer‑reviewed research. Watch on YouTube.