Indoor Guide: Treadmill Rucking and Weighted Vest Walking

When the weather says “nope,” the treadmill says “I got you.” Here’s how to make indoor sessions effective—not boring.

Setup

• Vest: cinch evenly; test deep breaths. Ruck: tighten straps; weight high and close.
• Incline 1–3% for realism; add 5–8% intervals sparingly.

Workouts

• 30–45 min steady at 1–3% incline.
• Hills: 3×5 min at 5–8% with easy flats between.
• Calisthenics mix (vest): sets of pushups/rows/squats between 5–10 min walks.

Why it works (data)

• Load increases VO2 and relative intensity at a given speed—indoor control lets you dose precisely^[1].
• Incline adds a predictable cost—use short intervals to avoid form breakdown^[3].

References

1. Teh, K.C., & Aziz, A.R. (2006). Heart rate, oxygen uptake, and energy cost of walking in weight‑vest training. J Strength Cond Res. PubMed.
2. Compendium of Physical Activities (Walking). MET ranges for walking/backpacking/daypack. Compendium.
3. Pandolf, K.B., Givoni, B., & Goldman, R.F. (1977). Predicting energy expenditure with loads and grades. J Appl Physiol. PubMed.

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.