Work out treadmill pace and incline instantly with clear inputs, formula shown and shareable results.
Adding incline raises oxygen cost, so a graded treadmill run is equivalent to a faster flat run. The ACSM equation puts 11 km/h at 2% at the same oxygen cost as about 12.6 km/h on the flat. Running with 1-2% incline is common precisely because it compensates for the absence of wind resistance indoors.
Graded oxygen cost
VO2 = 0.2 v + 0.9 v x grade + 3.5, v in m/min
Flat equivalent
v(flat) = (VO2 - 3.5) / 0.2
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
It approximately replaces the air resistance you would meet outdoors at moderate speeds, making treadmill and road paces comparable.
It can. Walking at 6 km/h up 15% has a similar oxygen cost to jogging at about 9 km/h on the flat, with much less impact.