★★★ Incline Pace Conversions - Normalized graded pace

Tristar Athletes Treadmill Pace Conversions

Because of lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace. Below is a chart that you can use to get approximate equivalent efforts between running on a treadmill at different paces and inclines and running outdoors on a level surface.

Key points to running indoors or outdoors on an incline;

• Running ➶ uphill is hard! …and stressful on the body.

• Even a modest amount of incline produces a hard output. (When converted to flat running)

• Grades steep and a fast are very challenging on the body.

• Hill work recruits different running muscles and is great to round out your overall run capacities.

• Hill work tends to be threshold work in disguise.

• You can use the normalized graded pace incline chart to target different pace zones with slower uphill running efforts.

• When adding in extra incline work, be sure to discuss with your Tristar Athletes Coach the frequency, duration and volume to avoid any injuries. A slow build up to this type of running is ideal.

Train hard.. and SMART! The Tristar Coaches, 👨🏻‍💻

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