CardioCalculator
Treadmill Pace Converter
Convert treadmill speed to pace per km or mile, and see the outdoor pace that takes the same effort at your incline.
Treadmill shows
Set it to 1%
With no wind to push against, running on a flat treadmill takes less effort than the same speed outside. A 1% incline makes up the difference at normal running speeds, so if you want treadmill pace to match road pace, that is the setting.
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Formula sources
- Jones, A.M. & Doust, J.H. (1996). A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. J Sports Sci 14(4).Measured between 10.5 and 18 km/h. Why 1% incline counts as flat outdoors.
- American College of Sports Medicine (2021). ACSM's Guidelines for Exercise Testing and Prescription, 11th edition. Wolters Kluwer.Book. The running equation used to turn incline into an equivalent flat speed.