Treadmill Pace Converter
Convert treadmill speed and incline to equivalent outdoor running pace. See what your treadmill workout really means.
Equivalent Outdoor Pace
Treadmill (min/km)
6:00
Treadmill (min/mi)
9:39
Outdoor (min/km)
5:60
Outdoor (min/mi)
9:39
Quick Reference
| Speed (km/h) | Pace (min/km) | @ 0% | @ 1% | @ 2% |
|---|---|---|---|---|
| 6 | 10:00 | 10:04 | 9:60 | 9:55 |
| 7 | 8:34 | 8:38 | 8:34 | 8:29 |
| 8 | 7:30 | 7:34 | 7:30 | 7:25 |
| 9 | 6:40 | 6:44 | 6:40 | 6:35 |
| 10 | 6:00 | 6:04 | 5:60 | 5:55 |
| 11 | 5:27 | 5:31 | 5:27 | 5:22 |
| 12 | 5:00 | 5:04 | 4:60 | 4:55 |
| 13 | 4:37 | 4:41 | 4:36 | 4:32 |
| 14 | 4:17 | 4:21 | 4:17 | 4:12 |
| 15 | 4:00 | 4:04 | 3:60 | 3:55 |
| 16 | 3:45 | 3:49 | 3:45 | 3:40 |
Treadmill vs Outdoor Running
Treadmill running at 0% incline is slightly easier than outdoor running due to the absence of wind resistance and the belt assisting with leg turnover. A 1% incline is commonly recommended to simulate flat outdoor conditions.
Each additional percent of incline adds roughly 4-5 seconds per km of effort equivalent, based on the Jones & Doust (1996) research on energy cost of treadmill running at various gradients.
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