Treadmill Incline Calculator
Calculate how treadmill incline or outdoor hills affect your effort and equivalent pace. Understand the true training benefit of hill workouts and adjust your target paces accordingly.
Treadmill Max Speed
12.0
mph
Target Effort Speed
15.0
mph
11.2%
How to Use
Set your treadmill's max speed
Use the slider to set your treadmill's maximum speed capability (the fastest it can go).
Set your target effort speed
Use the second slider to set the speed you want to simulate (can be faster than your treadmill's max).
View required incline
See the incline percentage needed to match the effort of your target speed at your treadmill's max speed.
How It Works
Incline = (Target - Max) / (0.229 x e^(0.013 x Max))
Example: Simulate 15 mph on a treadmill maxing at 12 mph
(15 - 12) / (0.229 x e^0.16) = 11.2% incline
The exponential factor accounts for the non-linear relationship between speed and incline effort. At higher speeds, the same incline percentage produces a greater increase in effort.
Frequently Asked Questions
How does treadmill incline affect running effort?
Increasing treadmill incline significantly increases the metabolic cost of running. A 1% incline roughly compensates for the lack of air resistance on a treadmill. Each additional 1% of incline adds approximately 4-6% to energy expenditure, making it an effective way to increase workout intensity without increasing speed.
Can I simulate faster running using incline?
Yes! If your treadmill's maximum speed is lower than your target pace, you can add incline to increase the effort to match a faster pace. This calculator helps you determine the right incline to simulate your desired training pace.
What incline should I use for regular treadmill running?
A 1-2% incline is commonly recommended to simulate outdoor running conditions. This compensates for the lack of wind resistance and the assistance of the moving belt. For hill training, steeper inclines (4-8%) can simulate outdoor hills.
Is running on an incline the same as running hills outside?
Not exactly, but it's close. Treadmill inclines provide consistent grade without the downhill portion, which can actually be easier on your joints. Outdoor hills vary in steepness and often include harder-on-the-body descents. Treadmill incline training is excellent for building strength and improving running economy.
What's the maximum effective incline for training?
Most training benefits occur between 2-8% incline. Beyond 10-12%, form tends to break down and the movement becomes more like power hiking than running. For sprint simulation, moderate inclines (4-6%) at high speeds are most effective.