How to use
- 1Enter speed in mph or km/h, or a target pace in min:sec; the other fields update instantly.
- 2Add the incline in percent, your weight and the duration.
- 3Read the flat-equivalent speed and pace, METs and calories burned.
- 4Use the speed–pace chart below to set up interval sessions.
What an incline equals on flat ground
The calculator uses the American College of Sports Medicine (ACSM) metabolic equations: for running VO₂ = 0.2·S + 0.9·S·G + 3.5 (S = speed in m/min, G = grade as a fraction). Comparing the horizontal and vertical terms, every 1% of incline costs about as much as running 4.5% faster. So 6.2 mph (10 km/h) at 5% equals roughly 7.6 mph (12.25 km/h) on the flat, a 7:53 /mile pace. For walking (VO₂ = 0.1·S + 1.8·S·G + 3.5) incline matters even more.
Why runners set 1% incline
There is no air resistance on a treadmill, so the same speed feels a little easier than outdoors. Jones & Doust (1996) found that a 1% grade offsets this at speeds of 10.5–18 km/h (9:11–5:22 per mile); at slower paces the difference is small. Belts are also calibrated differently from machine to machine, so judge pace together with effort and heart rate.
How calories are estimated
Oxygen cost is multiplied by your body weight, using about 5 kcal per litre of oxygen. A 70 kg (154 lb) runner at 10 km/h and 1% burns about 13.4 kcal per minute, roughly 400 kcal in 30 minutes. The popular 12-3-30 walk (12% incline, 3 mph, 30 minutes) comes to about 300 kcal for the same person. Below 6.5 km/h (4 mph) the walking equation is used automatically; you can also choose the mode yourself.
Frequently asked questions
What pace is 6 mph on a treadmill?
6 mph is a 10:00 /mile pace, or 6:13 /km. 7 mph is 8:34 /mile and 8 mph is 7:30 /mile.
How do I convert km/h to mph?
Divide km/h by 1.609. 10 km/h is 6.2 mph (9:39 /mile), 12 km/h is 7.5 mph (8:03 /mile).
Is running on a treadmill easier than outside?
Slightly, because there is no air resistance. Setting a 1% incline largely makes up the difference.
How many calories does incline walking burn?
A 70 kg person walking 5 km/h (3.1 mph) at 10% incline burns about 560 kcal an hour, against about 250 kcal on the flat.
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