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Treadmill to Road
Convert treadmill pace (with incline) to the equivalent road pace.
Equivalent road pace—
Equivalent road speed (km/h)—
ACSM model, road at 1% grade (Jones & Doust). Most reliable above ~8 km/h.
Why does treadmill pace feel easier than road pace?
Treadmill running removes air resistance and the belt assists leg turnover, so the same effort feels easier than outdoors.
What incline should I use to simulate outdoor running?
A 1% grade is the standard approximation (Jones & Doust) for still-air outdoor running resistance.
Is this accurate at very low speeds?
The ACSM model is most reliable above roughly 8 km/h; below that, error increases.