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Treadmill Incline

cweder's picture
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started by cweder on February 15, 2008

I've been trying to do some hill workouts as part of a training program for an upcoming marathon. I live in Chicago where there is not as much as a single mound to run up so I have been doing most of the work on the treadmill. I have been using a 4% incline for 800m repeats (3-5 repeats/workout). I typically keep the same pace for the next 800m but at a 0% incline. Thus, a 4Xhill workout would total 4 miles and I get in a 1 mile wu and 1 mile cd to give an even six miles for the day.

I am looking for advice on the incline number as it does not seem like a huge hilll when I am on the treadmill but I can definitely feel it in my legs. What % grade do other use/reccomend?

Thanks all!

kylie's picture
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kylie posted 20 weeks ago.

Only thing I noticed is the 0% for your cooldowns -- I've always read to use 1% on the treadmill since that equates to running outside better.

As for other grades, most of my hill repeats are on hills, and I'm not sure what the grades are. However, for some of the longer ones it doesn't feel like a huge hill out there, either. As long as your legs are feeling it maybe what you have now is good, and then change it up in a little while.

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Iron Dan's picture
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Iron Dan posted 20 weeks ago.

It may not seem like it is a huge grade on the treadmill, but a 4% grade is a decent hill outside. I looked at my last few outdoor workouts on my Garmin 305 watch and looked at the grades of hills I was running on, I live in a fairly hilly area so every run seems to have a good number of hills that I can pull this data from.

The grade for running uphill typically varied between 0% and ~7.5%. There were a few hills that peaked at 15%, but these were short and happened very rarely. In general I would say that a 2.5% grade would be a moderately easy hill, a 5.0% grade would be an average hill, and a 7.5% grade would be a fairly steep hill. If you are going to be doing hills that are a half mile long, I would keep it somewhere between 2.5% and 5%, if you are going to do shorter hill repeats, I would bump the incline up to between about 5% and 8%. I hope this helps.

cweder's picture
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cweder posted 20 weeks ago.

Thank you both of your input

RV's picture
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RV posted 20 weeks ago.

I checked my Garmin as well and for rollers most were at the 6-8% range. (Steepest was also in the 15-16 range)
With the treadmill needing to be at 1% to equate to level ground outdoors, you may want to always bump up the percent on the treadmill by 1 to simulate whatever hill that you want to do your repeats on.

RV

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