Home / Running / Treadmill ↔ road
Treadmill ↔ Road Pace Converter
Two converters in one. Use the first to turn a treadmill session into your equivalent road pace, and the second to find the treadmill speed for a target road pace.
Treadmill → Road
Road pace · per km—
Road pace · per mile—
Road speed (km/h)—
Road → Treadmill
mm:ss
Treadmill speed to set (km/h)—
Treadmill speed (mph)—
Ad spaceAdSense / Ezoic
How it's calculated
Both converters use the ACSM running metabolic equation, with outdoor flat running modelled as a 1% treadmill grade (Jones & Doust, 1996). At a 1% incline the treadmill speed and the road speed come out the same; at 0% your road-equivalent pace is a little slower, because the belt and the lack of air resistance make the treadmill easier. Most reliable above about 8 km/h.
FAQ
What incline should I set?
About 1%. At running speeds, a 1% grade reproduces the energy cost of flat outdoor running.
Why is my road pace slower than the treadmill speed?
The belt assists you and there is no wind to push against, so the same effort moves you a little slower outdoors.