Treadmill incline calculator
Find the flat-ground pace that matches your treadmill speed and incline, and convert any pace or speed between km/h, mph, minutes per km and minutes per mile.
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Flat-ground equivalent
Enter the treadmill speed and incline to see the flat-ground pace.
An estimate from average oxygen-use data, not medical advice. Your own effort can differ.
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How to use the treadmill incline calculator
- Choose running or walking. They use different equations, because walking uphill costs much more than running uphill at the same grade.
- Enter the speed and incline. Type the numbers shown on the treadmill, in km/h or mph. Use 0 for no incline.
- Read the flat pace. You get the flat-ground pace and speed with the same effort, plus oxygen use and METs.
- Convert a pace. Type a speed, or a pace like 5:30, in the converter to see it in all four units.
The ACSM equations behind it
The calculator uses the metabolic equations from the American College of Sports Medicine's Guidelines for Exercise Testing and Prescription. S is speed in metres per minute, G the incline as a decimal (5% = 0.05), and the result is oxygen use in ml per kg per minute:
Running: VO₂ = 0.2 × S + 0.9 × S × G + 3.5
Walking: VO₂ = 0.1 × S + 1.8 × S × G + 3.5
The flat equivalent is the speed with the same VO₂ at G = 0. For running that is S × (1 + 4.5 × G). The running equation is meant for speeds above about 8 km/h (5 mph), the walking one for 3 to 6 km/h. For comparison, the tool also shows the estimate from Minetti and colleagues (Journal of Applied Physiology, 2002), whose energy-cost curve for running on slopes is steeper.
Treadmill incline to flat pace chart
Running at 10 km/h (6:00 per km) and at 6 mph (10:00 per mile), by the ACSM equation:
| Incline | 10 km/h feels like | 6 mph feels like |
|---|---|---|
| 1% | 10.45 km/h, 5:44 /km | 6.27 mph, 9:34 /mile |
| 2% | 10.9 km/h, 5:30 /km | 6.54 mph, 9:10 /mile |
| 3% | 11.35 km/h, 5:17 /km | 6.81 mph, 8:49 /mile |
| 5% | 12.25 km/h, 4:54 /km | 7.35 mph, 8:10 /mile |
| 8% | 13.6 km/h, 4:25 /km | 8.16 mph, 7:21 /mile |
| 10% | 14.5 km/h, 4:08 /km | 8.7 mph, 6:54 /mile |
| 15% | 16.75 km/h, 3:35 /km | 10.05 mph, 5:58 /mile |
Things to keep in mind
- These are averages from groups of runners. Use heart rate or how hard it feels to fine-tune your own sessions.
- Treadmills aren't all calibrated the same, so 10 km/h on one machine may not be 10 km/h on another.
- Holding the handrails takes weight off your legs and makes any incline easier than the numbers say.
- Results are estimates, not medical advice. Build up steep inclines gradually, especially if you have heart, knee or back problems.
Frequently asked questions
Should I set the treadmill to 1% incline?
A 1% incline is a common way to match outdoor running, because a treadmill has no air resistance. Jones and Doust (1996) found that 1% best matched the energy cost of running outside at about 10.5 to 18 km/h. Tick the outdoor box to include it.
How much faster is running uphill on a treadmill?
By the ACSM running equation, each 1% of incline adds about 4.5% to the effort of running at the same speed. So 10 km/h at 4% feels like running about 11.8 km/h on the flat.
What is the 12-3-30 workout equal to?
Walking at 3 mph (4.8 km/h) on a 12% incline uses about 8.3 METs, the same oxygen as jogging on flat ground at about 4.7 mph, a 12:39 mile.
Why do the two models give different answers?
The ACSM equation is a straight-line fit from treadmill tests at modest grades. Minetti's model comes from measuring the energy cost of running on slopes up to 45%, and it rises faster on steep hills. Both are averages; your running economy can differ.
How do I convert min per mile to km/h?
Divide 60 by the pace in minutes to get mph, then multiply by 1.609. A 9:00 mile is 60 ÷ 9 = 6.67 mph, or 10.73 km/h. The converter in the tool does this both ways.