# Calculate Elevation Gain on a Treadmill Hiking Workout

**How to Calculate Elevation Gain with the Treadmill Calcuator**

**Example 1: My itinerary says on Day 3 I will hike a total Elevation Gain of 3000 feet. How many miles do I need to walk at a 10% incline to gain 3000 feet on the treadmill?**

1 - Click "ft" under ELEVATION GAINED and type **3000** in the box

2 - Click "% grade" under INCLINE box and type **10** in the box

3 - Your answer will appear in DISTANCE TRAVELED box

*Answer: 5.71 mi*

**Example 2: How much Elevation Gain will I accomplish i****f I walk 3 miles on the treadmill at an 8% incline ?**

1 – Click "mi" under DISTANCE TRAVELED box and type **3** in the box

2 - Click "% grade" under INCLINE box and type **8** in the box

3 - Your answer will appear in ELEVATION GAINED box

*Answer: 1263 ft*

**Example 3: How much Elevation Gain will I accomplish in meters i****f I do a 45 minute treadmill workout****?**

Let’s say you want to train at a 10% incline. First, warm up for 10 minutes and gradually work up to a 10% incline. Now you are going to train for another 35 minutes at a 10% incline. Note the distance traveled only in that 35 minutes.

1 – Click "km" or "mi" under DISTANCE TRAVELED box and type in the** distance traveled**

2 - Click "% grade" under INCLINE box and type **10** in the box

3 - Your answer will appear in ELEVATION GAINED box

**Example 4: How do I structure a treadmill interval workout using hills?**

Let’s say you want to walk or run hills that are 200 feet high at a 10% incline. How much distance would you have to train at the 10% incline to climb 200 feet?

**1** – Click "ft" under ELEVATION GAINED box and type in **200**

**2** - Click "% grade" under INCLINE box and type **10** in the box

**3** - Your answer will appear in DISTANCE TRAVELED box

*The answer is .38 miles but you can round up to .4 miles. You know that you can climb 200 foot hills after a proper warm up if you cover a distance of ~.4 miles, which you'll see on the treadmill console. After you accomplish your first hill, decrease the incline to zero and walk until you recover, which might be about 1.5 to 2 minutes. Then repeat your next 200 foot hill climb at 10% incline for ~.4 miles. Rest and repeat.*

**Definitions**

**INCLINE** = incline on the treadmill is NOT the same as degrees. In all likelihood, the incline number registered on the treadmill console is % grade.

**DISTANCE TRAVELED** = the amount of distance you walk that registers on the treadmill console almost always reads as miles (mi) or kilometers (km).

**ELEVATION GAINED** = the calculation of height [feet (ft), meters (m), miles (mi), or kilometers (km)] you would climb on a hike if the treadmill were a hill or mountain trail.