Convert treadmill speed and incline to equivalent outdoor running pace. Account for grade using the ACSM metabolic cost formula.
This treadmill pace converter translates between treadmill settings and outdoor running pace. Enter treadmill speed and incline — for example, 12 km/h at 1% incline — to see the equivalent flat outdoor pace.
The calculation uses the ACSM running metabolic equation, which models how incline increases effort at a given speed. Higher incline means a slower outdoor-equivalent pace at the same treadmill speed.
You can also work backwards: enter an outdoor pace and incline to find the treadmill speed that matches that effort. This is useful when your training plan specifies road pace but you are doing a treadmill session.
For quick pace-to-speed conversions without incline, use the pace converter. For hilly outdoor routes, try the hill pace calculator.
Other tools that pair well with this calculator.
Free pace converter for runners. Convert min/km to min/mile, mile pace to km pace, and running speed in km/h or mph for treadmill and track workouts.
Free running pace calculator for km and miles. Enter distance, finish time, or target pace to work out the missing value, with kilometre splits.
Adjust target running pace for elevation gain using the Minetti energy cost model. Plan effort-based pacing on hilly courses.
