treadmill 16 km/hour(9.9 mph) at 10% equivalent of what

HAHAHAHAA

0/10

That's 6:00/mile pace at a 10% grade.

maybe good for a 5:45 mile on even ground

I'm dead serious.

I really wonder what is the ground pace equivalence.

It's equivalent to running 16 km/hour up a 10% hill with a 16km/hour tailwind on a smooth but somewhat unstable surface.

16km/hour

60 min/ 16,000m

6 min/ 1600m

1600m = roughly 1 mile

6:00 minute/miles!!

A 4 minute mile on a treadmill would be 15mph

km mile

outdoors - 0.0% 2:59.7 4:49.1

0 percent -4.2% 2:52.2 4:37.1

1 percent -1.6% 2:56.8 4:44.6

2 percent +1.1% 3:01.7 4:52.4

3 percent +3.7% 3:06.3 4:59.8

4 percent +6.5% 3:11.4 5:08.1

5 percent +9.3% 3:16.4 5:16.1

6 percent +12.3% 3:21.7 5:24.7

7 percent +15.3% 3:27.1 5:33.4

8 percent +18.3% 3:32.6 5:42.1

9 percent +21.5% 3:38.2 5:51.2

10 percent +24.5% 3:43.7 6:00.0

equivalent to 4:49.1 per mile

you would need to run 4:45 (12.63mph or 20.33 kmph) pace @ 10% gradient to run the equivalent of 4:00 outside.

I don't need to run the equivalent but i wonder if that: 6 minute/mile or close to at 10% is enough as aerobic support for the mile.So as training reps, like bannister ran 3 x 1.5 miles on the track or seb coe ran 4 x 4 minutes at3 to 5 km pace...

So someone here says it is 4'49" like the calculator it looks like it is harder to me.

And 20 km/h at 10% sure that ain't harder then a 4 minute mile?

bump

is Jtupper still out here?

It is good for three donuts or one large chocolate eclaire.

According to his book, it is equivalent to around 3:45 mile pace. That's f'd up.

At 10.0 mph:

Mile Grade

Effort

5:43 2.6

5:19 3.6

4:59 4.6

4:42 5.5

etc. etc.

4:01 8.5

I remember that the METS (metabolic equivalents?) for 10mph at 10% grade was about 62/400m pace on the flat.

There's a pretty high energy cost to going uphill like that, though of course the turnover and/or stride for the inclined treadmill workout is considerably different from the turnover/stride on the track.

Try 10X1min run with 1min rests at 10MPH on 8.5% grade and see what that feels the equivalent of on the track

luckily the treadmill isn't the most killer treadmill we have i n the gym, we also have technogym runracers. Those feel at 0% incline already harder then true pace.

Its also a technogym treadmill i workout on, i can hold at 7% uphill for now, i haven't tried track work as of yet.

But you make me wonder????

What hill should i use to use such a workout 4 x 4 minutes or 3 x 4 minutes with 2 x 4 minutes on an exercise bike wich should be hard and support the aerobic component for a sub 4 mile?

Is 10 % incline to hard maybe? I just want to know what to do.

I read to run asub 4 mile you need 75 ml/o2/min. What incline at 9.9 mph would give this?

Please clear me up Jtupper

An many thanks for answering.

I am a runner, triathlete looking for a sub 4 mile it's my quest, I'll give it all the time it needs to.

For those who wonder why i don't just use the track and do classical miles, i look to reach my gols a different way. And but for the workout 15 x 400 yards i'm planning to stay of the track. And i only plan using that workout as soon as i'm fit. I coach myself for triathlons, track...So i could use your help A lot

Greets and many more thanks.

try jack.daniels@nau.edu