Treadmill Pace Calculator — Treadmill to Outdoor Pace
Convert treadmill speed and incline settings to equivalent outdoor running pace.
How We Calculate This
Treadmill Conversion
Pace (min/km) = 60 / Speed (km/h)
At 1% incline, the treadmill pace roughly matches outdoor pace. Each additional percent of incline above 1% is estimated to make your effective pace approximately 12 seconds per km faster (harder effort).
Based on research by Jones & Doust (1996) on treadmill vs outdoor running energy costs.
Frequently Asked Questions
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Last updated: February 2026
All calculations are estimates. Always consult a coach or medical professional for personalised training advice.