Treadmill pace calculator
The console shows mph or km/h; your plan says minutes per mile. Convert between them, and see what that incline is really worth.
Treadmill pace chart for walking
| mph | km/h | Min / mile | Min / km | 30 min covers |
|---|---|---|---|---|
| 2.00 | 3.2 | 30:00 | 18:38 | 1.00 mi |
| 2.25 | 3.6 | 26:40 | 16:34 | 1.13 mi |
| 2.50 | 4.0 | 24:00 | 14:55 | 1.25 mi |
| 2.75 | 4.4 | 21:49 | 13:33 | 1.38 mi |
| 3.00 | 4.8 | 20:00 | 12:26 | 1.50 mi |
| 3.25 | 5.2 | 18:28 | 11:28 | 1.63 mi |
| 3.50 | 5.6 | 17:09 | 10:39 | 1.75 mi |
| 3.75 | 6.0 | 16:00 | 9:57 | 1.88 mi |
| 4.00 | 6.4 | 15:00 | 9:19 | 2.00 mi |
| 4.25 | 6.8 | 14:07 | 8:46 | 2.13 mi |
| 4.50 | 7.2 | 13:20 | 8:17 | 2.25 mi |
| 4.75 | 7.6 | 12:38 | 7:51 | 2.38 mi |
| 5.00 | 8.0 | 12:00 | 7:27 | 2.50 mi |
| 5.25 | 8.4 | 11:26 | 7:06 | 2.63 mi |
| 5.50 | 8.9 | 10:55 | 6:47 | 2.75 mi |
| 5.75 | 9.3 | 10:26 | 6:29 | 2.88 mi |
| 6.00 | 9.7 | 10:00 | 6:13 | 3.00 mi |
"Feels like" uses the ACSM walking equation to find the flat speed with the same oxygen cost. It's an estimate — very steep grades at slow speeds are hard to compare.
Questions walkers ask
What treadmill speed is a brisk walk?
Brisk walking on a treadmill is usually 3.0–4.0 mph (4.8–6.4 km/h). Many people find 3.5 mph the point where they have to swing their arms to keep up.
How do I convert treadmill mph to minutes per mile?
Divide 60 by the mph setting. 3.0 mph = 20:00 per mile, 3.5 mph = 17:09, 4.0 mph = 15:00.
Should I set the treadmill incline to 1%?
A 1% incline is often suggested to mimic the air resistance of outdoor running (Jones & Doust, 1996). At walking speeds air resistance is tiny, so it matters far less — but 1% still makes treadmill walking a touch closer to walking outside.
Is walking on a treadmill easier than outside?
Slightly, at the same speed: the belt is flat, smooth and there is no wind. Outdoor terrain, turns and hills generally add effort.