Disclaimer

The tools on this site provide general reference calculations. They are not medical advice, a personalized training plan, or a guarantee of outdoor performance.

Pace and finish times

Speed-to-pace conversion is arithmetic. It assumes the treadmill’s displayed speed is accurate. Finish times assume constant speed for the full distance, without warm-up, acceleration, breaks or fatigue. Displayed values are rounded.

Incline effort is approximate

The incline calculator combines an oxygen-cost equation with an assumed outdoor-effort baseline. It has not been validated as a combined predictor for individual runners. Wind, heat, cooling, running economy, handrail support and treadmill calibration can change actual effort. Matching modeled effort does not mean matching muscle load or race performance.

Using a treadmill

Use settings appropriate to your ability and follow the treadmill manufacturer’s instructions. Do not treat an equivalent pace as a target you must reach. Ask a qualified health professional about medical concerns or exercise restrictions.

Read the incline method and its research limits or return to the pace chart.