Free tools
Treadmill pace and incline
Convert belt speed to pace and estimate the extra cost of an uphill incline.
Your result
Belt pace
6:00/km
Flat-equivalent pace
5:44/km
Flat-equivalent speed
10.45km/h
Uphill incline (%)
| Uphill incline (%) | Flat-equivalent speed · km/h | Flat-equivalent pace /km |
|---|---|---|
| 0% | 10 | 6:00 |
| 1% | 10.45 | 5:44 |
| 2% | 10.9 | 5:30 |
| 3% | 11.35 | 5:17 |
| 4% | 11.8 | 5:05 |
| 5% | 12.25 | 4:54 |
| 6% | 12.7 | 4:43 |
| 8% | 13.6 | 4:25 |
| 10% | 14.5 | 4:08 |
| 12% | 15.4 | 3:54 |
Method and sources
pace (s/km) = 3600 / km/h · flat-equivalent speed = belt speed × (1 + 4.5 × grade)
Belt pace is an exact unit conversion. The flat equivalent matches the ACSM uphill oxygen-cost term and ignores air resistance, cooling, treadmill calibration and individual economy. It is an estimate, not a validated outdoor pace correction. The historic 1% rule came from nine trained men at 10.5-18 km/h and is not universal; do not add a separate 1% correction to this calculation. Uphill grades only, 0-15%.
Sources checked 30.10.2026
Put your numbers into a plan
A calculator gives you a starting point. I help you turn it into a week of running you can actually follow.
