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Target VO2 for Pace Calculator

Enter your running pace and grade to estimate the target VO₂.

How it is calculated

The pace is first turned into a speed in metres per minute: v = 1000 / pace, where pace is in minutes per km. Then the running equation is applied: VO₂ = 0.2·v + 0.9·v·(grade/100) + 3.5, with VO₂ in ml/kg/min and grade in percent. The METs figure is simply VO₂ / 3.5, and the speed shown is v · 60 / 1000 in km/h. All three results are rounded to two decimals.

Pace must be a decimal number of minutes greater than zero (5.5 means 5 min 30 s); an empty grade is treated as 0 %. A negative grade is accepted and simply reduces the incline term in the same linear way.

Worked example

Take a pace of 5 min/km on a 2 % incline. Speed: 1000 / 5 = 200 m/min, which is 12.00 km/h. Horizontal term: 0.2 × 200 = 40. Incline term: 0.9 × 200 × 0.02 = 3.6. Add the resting 3.5: 40 + 3.6 + 3.5 = 47.1. The tool shows 47.10 ml/kg/min, and dividing by 3.5 gives 13.46 METs.

Try this example →

Common mistakes

  • Typing the pace as 5:30. The field wants decimal minutes, so 5 min 30 s is entered as 5.5; the clock-style value returns no result.
  • Entering speed (km/h) instead of pace (min/km). A pace of 12 would mean a very slow 5 km/h walk, not a 12 km/h run.
  • Entering the grade as a decimal (0.02) instead of percent (2). With 0.02 the incline term almost vanishes.
  • Reading the result as your own measured VO₂max. It is the oxygen demand of that pace; whether you can sustain it depends on your fitness.
  • Using a negative grade to model downhill running and expecting a realistic saving. The same linear term is used, so steep descents are not modelled accurately.

Sources

About this calculator

The ACSM running equation estimates the oxygen consumption required to sustain a given pace: VO₂ (ml/kg/min) = 0.2 × speed (m/min) + 0.9 × speed (m/min) × grade (decimal) + 3.5, where the last term (3.5) is resting oxygen consumption and the other two terms capture the horizontal and vertical (incline) components of the effort. Dividing the result by 3.5 converts it into METs, a common way to express exercise intensity.

Running coaches and exercise physiologists use this formula to translate a target training pace and treadmill incline into a predicted oxygen demand and intensity zone, while runners use it to set treadmill workouts that replicate the physiological effort of outdoor running at a chosen pace and hill grade.

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Comments (1)

  • Editorial team

    The running equation behind this tool was developed for running speeds of roughly 134 metres per minute and above, which is a pace of about 7.5 min/km or faster. For slow jogs and brisk walks it tends to overstate the oxygen cost, and a walking equation fits better, so read results for slower paces with caution. The speed line also helps you match a treadmill setting. Which paces and inclines are you planning to train at?

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