Treadmill Grades (%) Efforts

Effort KPH / MPH
Km 9.7 10.5 11.3 12.1 12.9 13.7 14.5 15.3 16.1 16.9 17.7 18.5 19.3
Km Mile 6.0 6.5 7.0 7.5 8.0 8.5 9.0 9.5 10.0 10.5 11.0 11.5 12.0
5:47 9:19 2.9 1.9
5:08 8:15 4.8 3.5 2.5
4:36 7:24 6.6 5.2 4.0 3.0 2.2
4:11 6:44 8.4 6.8 5.5 4.4 3.5 2.6
3:51 6:11 10.2 8.5 7.0 5.8 4.7 3.8 3.0 2.3
3:33 5:43 12.1 10.1 8.5 7.2 6.0 5.0 4.1 3.3 2.6 2.0
3:18 5:19 13.9 11.8 10.0 8.5 7.3 6.2 5.2 4.3 3.6 2.9 2.3
3:06 4:59 15.7 13.4 11.5 9.9 8.5 7.3 6.3 5.4 4.6 3.8 3.2 2.6 2.0
2:55 4:42 17.5 15.1 13.0 11.3 9.8 8.5 7.4 6.4 5.5 4.7 4.0 3.4 2.8
2:46 4:27 19.4 16.8 14.5 12.7 11.1 9.7 8.5 7.4 6.5 5.6 4.9 4.2 3.6
2:37 4:13 21.2 18.4 16.0 14.1 12.4 10.9 9.6 8.5 7.5 6.6 5.7 5.0 4.3
2:30 4:01 23.0 20.0 17.5 15.4 13.6 12.1 10.7 9.5 8.5 7.5 6.6 5.8 5.1
2:24 3:51 24.8 21.7 19.0 16.8 14.9 13.2 11.8 10.5 9.4 8.4 7.5 6.6 5.9