Hills and Incline: How Much Harder with a Weighted Vest or Ruck?

Short answer: way more than you think. Grade multiplies cost under load. The combo is spicy—in a good way if you dose it.

What changes with grade

• Mechanical work: Classic equations add a speed×grade term; steeper grades ramp energy cost quickly^[1].
• Terrain realism: Field studies show complex terrain inflates cost vs treadmill flats at the same speed^[2].

How to program hills

• Start flat for 2 weeks, then add 3–5 min hill blocks.
• Keep load modest on hill days; save heavy for flat days.
• Uphill: short steps; downhill: control the descent, don’t overstride.

Try the math

Plug your grade and distance into the Rucking Calorie Calculator to compare method estimates.

References

1. Pandolf, K.B., Givoni, B., & Goldman, R.F. (1977). Predicting energy expenditure with loads and grades. J Appl Physiol. PubMed.
2. Soule, R.G. et al. (2018). Complex Terrain Load Carriage Energy Expenditure. Med Sci Sports Exerc. MSSE.
3. Terrain Factors Review. Journal of Human Performance.

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.