What this result means
Treadmill incline changes the energy cost of running. This page applies the same Minetti 2002 model used by the outdoor grade-adjusted pace calculator, with belt pace and deck % as the inputs.
Jones and Doust (1996) reported that about 1% treadmill grade can better match outdoor energetic cost on level ground for some runners. That is a published note in the copy, not a second formula. Use 0% if your protocol says flat.
At 5:00/km (300 s/km) and 5% grade, flat-equivalent pace is faster than 5:00 because uphill costs more energy. At −5%, the equivalent is slower than the belt pace.
A common easy session is 1% incline at an easy belt pace. The calculator reports the flat-equivalent number; it does not tell you which grade to choose.
Calculation method
Flat-equivalent pace = belt pace × (flat cost ÷ grade cost), where cost is Minetti’s 2002 polynomial in grade fraction. Cite Minetti et al., Journal of Applied Physiology.
This is an energy-cost estimate. It is not a prediction of outdoor race time and not a calibration of the belt.
Deck accuracy, handrail use, and very steep grades sit outside everyday training assumptions. For outdoor GPS grade, use the grade-adjusted pace page.
Frequently asked questions
What does 1% incline mean here?
Jones and Doust (1996) suggested about 1% treadmill grade can approximate outdoor level running energetics for some conditions. It is optional guidance, not forced math.
Is this the same as grade-adjusted pace?
Same Minetti model. This page is framed for belt pace and deck %. The performance GAP tool is framed for outdoor grade.
Does incline change distance?
Not in this calculator. Distance still comes from belt speed and time. Incline changes estimated flat-equivalent pace.
Can I enter downhill?
Yes. Use a negative percent. Downhill costs less energy, so flat-equivalent pace is slower than the belt pace.