How to Calculate an Elevation Gain for a Treadmill

You don't need crampons and an ice-ax to be a mountain killer. The incline settings on your treadmill let you simulate the effort required for a change in vertical height, or elevation gain. You can build your endurance and stamina by using and calculating elevation gain on your treadmill. As you prepare for an upcoming race, compare your treadmill elevation work with the race map. If the race route contains steeper elevation changes, you can adjust your training accordingly.

Feet running on a treadmill. Credit: Ancika/iStock/Getty Images

Step 1

Write the percent grade, or incline, setting of your treadmill. For example, write "7 percent."

Step 2

Divide the percent grade you have written by 100 using a calculator. For example, 7/100 = 0.07.

Step 3

Multiply your answer by the number of miles you have run on your treadmill. For example, you have run three miles: 0.07 x 3 = 0.21. You have completed an elevation gain of 0.21 miles.

Step 4

Multiply your answer by 5,280. For example, 0.21 x 5280 = 1108.8. You have completed an elevation gain of approximately 1,108 feet.

Step 5

Divide your answer by 3.281. For example, 1108.8/3.281 = 337.945. You have completed an elevation gain of approximately 338 meters.

Things You'll Need

  • Pencil

  • Paper

  • Calculator

Load Comments

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use , Privacy Policy and Copyright Policy . The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.