Treadmill Calculator
Estimates how hard a treadmill setting is, in oxygen use and METs.
Share sends a link that reopens these numbers. Copy details pastes the full breakdown as a list.
The formula
running VO2 = 0.2 × S + 0.9 × S × G + 3.5 walking VO2 = 0.1 × S + 1.8 × S × G + 3.5 METs = VO2 ÷ 3.5
S is speed in metres per minute, and G is the incline as a fraction, so 5% is 0.05. The 3.5 is the resting oxygen use.
What to watch out for
These are the metabolic equations from the American College of Sports Medicine (ACSM). They estimate the average steady-state cost for a typical person, and your own cost will differ with efficiency and footwear. Holding the handrails lowers the real cost.
The 1% rule comes from Jones and Doust (1996), who found that a 1% incline best reflected the energy cost of outdoor running, because there is no air resistance to push through indoors. It was tested on nine trained male runners, over about 5 minutes, at 10.5–18 km/h. At the two slowest of those speeds, up to 12 km/h, road running did not differ significantly from a 0% or a 1% incline.
Frequently Asked Questions
How many METs is running at 10 km/h on a 1% incline?
About 11.0 METs, or 38.3 ml/kg/min.
How hard is a brisk walk on an incline?
Walking at 5 km/h on a 5% incline is about 5.5 METs. On the flat it is about 3.4.
Should I set the treadmill to 1%?
If you are preparing for outdoor running at a steady pace, 1% is a reasonable habit. It makes little difference on easy, slow runs.