All tools

Treadmill Pace Converter

MPH to minute miles, with incline-adjusted equivalent pace.

Pace per mile
8:00
7.5 MPH · 12.1 KPH
Pace per kilometer
4:58
Outdoor-equivalent pace
7:39
at 1% incline

Common treadmill speeds

  • 5 MPH → 12:00/mi
  • 6 MPH → 10:00/mi
  • 7 MPH → 8:34/mi
  • 8 MPH → 7:30/mi
  • 9 MPH → 6:40/mi
  • 10 MPH → 6:00/mi

Setting an incline of 1 percent is the standard adjustment to compensate for the lack of wind resistance on a treadmill (Jones & Doust, 1996). The outdoor-equivalent estimate uses 4.5 percent additional energy cost per percent grade.

About

Convert between treadmill MPH and outdoor pace per mile or kilometer. Add incline to estimate the outdoor-equivalent flat pace. Uses the Jones and Doust 1996 finding that 1 percent incline compensates for missing wind resistance.

How to use

  1. Pick MPH or pace.
  2. Set the incline.
  3. Read the converted pace.

FAQ

Why set incline at 1 percent?+

The Jones & Doust 1996 study showed 1 percent compensates for the lack of wind resistance and the moving belt. For most pace work, 1 percent is the move.