Treadmill Pace Converter

Treadmill Pace Converter

Treadmills show speed in km/h or mph, but races and training plans are written in pace per kilometre or mile — and the belt makes running feel a little easier than the road. Enter the speed on the console and the incline, and this converter gives your pace per km and per mile plus an effort-equal flat-road pace adjusted for the incline using the Minetti cost-of-running model. Use it to set the right treadmill speed for a target pace or to compare treadmill and outdoor sessions.

Treadmill consoles show speed, not pace. This converts the set speed to time per kilometre and per mile. Because the belt does the propulsion and there is no air resistance, treadmill running is slightly easier than road running; a small incline (often 1%) roughly offsets this. The effort-equal road pace uses the Minetti cost-of-running model at the incline you set, so you can match outdoor effort on the treadmill or translate a treadmill workout to a road pace.