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Rucking · easy · 35 min

Beginner Ruck

Thirty minutes of loaded walking at 10% of body weight.

Step 1 of 3

Warm-up

Z1 recovery

5:00

Very easy, almost lazy · RPE 2–3 · You can sing

Easy and loose — let the heart rate rise gradually.

Full session

  1. Warm-up5 min · Z1 recovery
  2. Ruck25 min · Z2 easy
  3. Cooldown5 min · Z1 recovery