Treadmill to Road Pace Converter
Treadmills feel different from the road. Convert your treadmill pace and incline into the equivalent outdoor pace, or find the incline that matches a road effort.
:
Set 1% to match flat outdoor effort.
Equivalent road pace
8:37 / mi
Why 1% incline?
Indoors there is no air resistance and the belt helps your legs turn over, so a flat treadmill run is slightly easier than the same pace outside. Setting the incline to 1% is the long-standing fix that makes the effort line up with flat ground. Steeper than that and you are genuinely climbing, which this converter accounts for.