Treadmill vs Outdoor

Convert treadmill speed and incline to equivalent outdoor running pace. Find your true effort.

Treadmill Speed (km/h)

Incline (%)

1% incline ≈ outdoor air resistance

Outdoor Equivalent Pace

5:60/km

Treadmill Pace

6:00/km

Outdoor Pace

5:60/km

Outdoor Speed

10.0 km/h

How does treadmill convert to outdoor?

Running on a treadmill at 0% incline is generally easier than outdoor running because there is no air resistance and the belt pulls your feet backwards. Setting the treadmill to 1% incline roughly compensates for this. Higher inclines make the treadmill effort harder than the equivalent flat outdoor pace.

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