How to Set Up Rucking as a Custom Activity on Your Garmin Watch

At Ruckliving, we know that many avid ruckers use Garmin watches to track their workouts. However, Garmin does not include rucking as a default activity option on their watches. In this article, we'll walk you through the steps to set up rucking as a custom activity so you can accurately log your rucks and monitor your progress over time.

Why Add Rucking as a Custom Activity?

Garmin watches come preloaded with many common activities like running, cycling, swimming, and hiking. But for niche sports and workouts like rucking, you need to create a custom activity. Here's why we recommend adding rucking as a custom activity on your Garmin:

• Tailored Metrics: When you set up rucking as its own activity, you can customize the data screens to show the metrics most relevant to rucking, such as distance, time, pace, cadence, heart rate, and elevation gain.

• Workout Categorization: Having rucking as a distinct activity helps keep your workouts organized in Garmin Connect. You can easily view and analyze all your rucking sessions separately from runs, hikes, etc.

• Physiological Measures: Garmin's Firstbeat analytics, like Training Effect and Recovery Time, are activity-specific. By logging rucks as a custom activity, you'll get more accurate data on how your body is responding to and recovering from your rucking workouts.

Step 1: Create a Rucking Activity Profile

The first step is creating an activity profile for rucking on your Garmin watch. Here's how:

1. Press and hold the Up button to access the activity list.

2. Scroll to the bottom and select Add Activity.

3. Enter a name for your activity, like "Rucking" or "Ruck March."

4. Select an icon to represent the activity.

5. Choose the features you want enabled, such as GPS, auto laps, virtual partner, etc. We recommend enabling GPS at a minimum.

6. Customize your data screens to display the metrics you want to see during your rucks, like distance, pace, heart rate, etc.

7. Set your preferred auto lap distance, if using that feature. A common rucking distance is 1 mile.

8. Save the new activity profile.

Step 2: Customize Your Rucking Activity Settings

With your basic rucking activity created, you can further dial in the settings to your preferences:

• Alerts: Set time, distance, heart rate, cadence, or pace alerts to help you stay on track during rucks. For example, you could set a vibration alert to remind you to check your form and posture every 10 minutes.

• Auto Pause: If you'll be rucking in an area with frequent stops, like hiking trails or urban environments, enable auto-pause to automatically halt recording when you stop moving.

• 3D Speed and Distance: For the most accurate tracking, enable the 3D speed and distance feature which accounts for elevation changes in pace and distance calculations.

• Metronome: Some ruckers like to use a metronome to help maintain a consistent cadence. You can set up the metronome feature under your rucking activity settings.

Step 3: Log Your Rucking Workouts

Now that you have rucking set up as an activity, it's time to put it to use and start logging your rucks:

1. Press the Start button on your watch.

2. Scroll to the Rucking activity and press Start again.

3. Wait for GPS to connect, if enabled. You'll see a message that GPS is connected and ready.

4. Press Start a final time to begin recording your activity.

5. The timer will begin and your customized data screens will appear. Use the Up/Down buttons to scroll through your data screens during the activity.

6. If you set up auto laps, your watch will vibrate and display lap data at the specified distance intervals. You can also manually mark laps by pressing the Lap button.

7. When finished rucking, press Stop to pause the activity, then select Save.

Step 4: Sync and Analyze Your Rucking Data

After logging a ruck, you'll want to sync your watch with the Garmin Connect mobile app or website to analyze your workout:

• Syncing: Open the Garmin Connect app on your phone and sync your watch. The rucking activity should appear in your activity feed.

• Analyzing: Click on the rucking activity to view details like total time, distance, average pace, heart rate, cadence, elevation gain, etc. You can also see charts and graphs of your metrics over the course of the ruck.

• Insights: Check your Training Effect and Recovery Time to see how the ruck impacted your aerobic and anaerobic fitness and how long Garmin recommends recovering before another hard session.

• Trends: Over time, you can view trends and patterns in your rucking, like total monthly rucking distance, average speeds, etc. This is a great way to monitor your progress.

Additional Tips for Rucking with a Garmin Watch

Here are a few tips to keep in mind when rucking with your Garmin:

• Secure Fit: Make sure your watch fits snugly and securely on your wrist so the heart rate monitor and other sensors can work optimally. Consider using a locking band or strap for high-impact activities like rucking.

• Charge Up: Rucking can be a long activity, especially if you're going for multiple hours. Make sure your watch has a full charge before heading out.

• Protect the Screen: Rucking often involves brushing up against branches, rocks, and other objects. If you do not have a Sapphire version (which makes the screen super resistant!), consider using a screen protector on your watch to prevent scratches and cracks.

• Pair Accessories: You can pair external sensors like a chest strap heart rate monitor or foot pod with your Garmin watch for even more accurate tracking. Consider adding these accessories to your rucking kit.

• Download Maps: If you'll be rucking off the beaten path, download topographical or trail maps to your watch for navigation. Some Garmin watches support downloadable maps.

Rucking with a Garmin: Final Thoughts

At Ruckliving, we believe that tracking your rucks with a Garmin watch can provide valuable data and insights to help you monitor your progress, avoid overtraining, and achieve your rucking goals. By setting up rucking as a custom activity and following the tips in this article, you'll be well on your way to optimizing your rucking performance.

Whether you're a seasoned Rucker or just starting out, a Garmin watch is an invaluable tool for any rucking enthusiast. So grab your pack, lace up your boots, and hit the trails with confidence knowing your Garmin is tracking every step of the way. Happy rucking!