Is treadmill speed the same as road pace?

Close, but not identical. A flat treadmill belt does a little of the work for you, so many runners set a 1 percent incline to better match road effort. Use the chart for the speed-to-pace conversion, then adjust incline to taste.

Why does the speed axis use uneven steps?

Walking and easy jogging do not need fine detail, so the low end uses bigger jumps. Around race pace, where a tenth of a unit matters, the chart drops to 0.1 steps so you can dial in the exact setting.

What does the HYROX column show?

Two times at the given pace. The top time is the running: 8 legs of 1km, so 8km. The bottom time, marked rox, is the roxzone transitions on their own, roughly 0.7km of extra movement spread across the race. The per-leg run time is simply the min/km column. Roxzone is usually covered slower than race pace, so treat its time as a best case.

How accurate are the finish times?

They are exact for a constant speed with no slowing down. Real races involve fatigue, terrain, and pacing swings, so treat the times as targets to train towards rather than guaranteed results.

Should I use km or miles?

Use whichever your treadmill and races use. The chart shows both at once and lets you choose which one leads, so you can think in your preferred unit while still reading the other.

HYROX Tool

Race Pace Conversion Chart

See how any speed on the treadmill or road translates to min/km, min/mile, and finish times from 5K to marathon, plus your HYROX 8km run split.

Show

first

Columns

km/h	mph	min/km	min/mi	5K	10K	Half	Marathon	HYROX
5.5	3.4	10:55	17:33	54:33	1:49:05	3:50:09	7:40:19	1:27:16rox 7:38
6.0	3.7	10:00	16:06	50:00	1:40:00	3:30:59	7:01:57	1:20:00rox 7:00
6.5	4.0	9:14	14:51	46:09	1:32:18	3:14:45	6:29:30	1:13:51rox 6:28
7.0	4.3	8:34	13:48	42:51	1:25:43	3:00:50	6:01:40	1:08:34rox 6:00
7.5	4.7	8:00	12:52	40:00	1:20:00	2:48:47	5:37:34	1:04:00rox 5:36
8.0	5.0	7:30	12:04	37:30	1:15:00	2:38:14	5:16:28	1:00:00rox 5:15
8.2	5.1	7:19	11:47	36:35	1:13:10	2:34:22	5:08:45	58:32rox 5:07
8.4	5.2	7:09	11:30	35:43	1:11:26	2:30:42	5:01:24	57:09rox 5:00
8.6	5.3	6:59	11:14	34:53	1:09:46	2:27:12	4:54:23	55:49rox 4:53
8.8	5.5	6:49	10:58	34:05	1:08:11	2:23:51	4:47:42	54:33rox 4:46
9.0	5.6	6:40	10:44	33:20	1:06:40	2:20:39	4:41:18	53:20rox 4:40
9.2	5.7	6:31	10:30	32:37	1:05:13	2:17:36	4:35:11	52:10rox 4:34
9.4	5.8	6:23	10:16	31:55	1:03:50	2:14:40	4:29:20	51:04rox 4:28
9.6	6.0	6:15	10:04	31:15	1:02:30	2:11:52	4:23:43	50:00rox 4:23
9.8	6.1	6:07	9:51	30:37	1:01:13	2:09:10	4:18:20	48:59rox 4:17
10.0	6.2	6:00	9:39	30:00	1:00:00	2:06:35	4:13:10	48:00rox 4:12
10.2	6.3	5:53	9:28	29:25	58:49	2:04:06	4:08:12	47:04rox 4:07
10.4	6.5	5:46	9:17	28:51	57:42	2:01:43	4:03:26	46:09rox 4:02
10.6	6.6	5:40	9:07	28:18	56:36	1:59:25	3:58:50	45:17rox 3:58
10.8	6.7	5:33	8:56	27:47	55:33	1:57:12	3:54:25	44:27rox 3:53
11.0	6.8	5:27	8:47	27:16	54:33	1:55:05	3:50:09	43:38rox 3:49
11.1	6.9	5:24	8:42	27:02	54:03	1:54:02	3:48:05	43:15rox 3:47
11.2	7.0	5:21	8:37	26:47	53:34	1:53:01	3:46:03	42:51rox 3:45
11.3	7.0	5:19	8:33	26:33	53:06	1:52:01	3:44:03	42:29rox 3:43
11.4	7.1	5:16	8:28	26:19	52:38	1:51:02	3:42:05	42:06rox 3:41
11.5	7.1	5:13	8:24	26:05	52:10	1:50:04	3:40:09	41:44rox 3:39
11.6	7.2	5:10	8:19	25:52	51:43	1:49:08	3:38:15	41:23rox 3:37
11.7	7.3	5:08	8:15	25:38	51:17	1:48:12	3:36:23	41:02rox 3:35
11.8	7.3	5:05	8:11	25:25	50:51	1:47:17	3:34:33	40:41rox 3:34
11.9	7.4	5:03	8:07	25:13	50:25	1:46:22	3:32:45	40:20rox 3:32
12.0	7.5	5:00	8:03	25:00	50:00	1:45:29	3:30:59	40:00rox 3:30
12.1	7.5	4:58	7:59	24:48	49:35	1:44:37	3:29:14	39:40rox 3:28
12.2	7.6	4:55	7:55	24:35	49:11	1:43:45	3:27:31	39:21rox 3:27
12.3	7.6	4:53	7:51	24:23	48:47	1:42:55	3:25:50	39:01rox 3:25
12.4	7.7	4:50	7:47	24:12	48:23	1:42:05	3:24:10	38:43rox 3:23
12.5	7.8	4:48	7:43	24:00	48:00	1:41:16	3:22:32	38:24rox 3:22
12.6	7.8	4:46	7:40	23:49	47:37	1:40:28	3:20:56	38:06rox 3:20
12.7	7.9	4:43	7:36	23:37	47:15	1:39:40	3:19:21	37:48rox 3:18
12.8	8.0	4:41	7:33	23:26	46:53	1:38:54	3:17:47	37:30rox 3:17
12.9	8.0	4:39	7:29	23:15	46:31	1:38:08	3:16:15	37:13rox 3:15
13.0	8.1	4:37	7:26	23:05	46:09	1:37:22	3:14:45	36:55rox 3:14
13.1	8.1	4:35	7:22	22:54	45:48	1:36:38	3:13:16	36:38rox 3:12
13.2	8.2	4:33	7:19	22:44	45:27	1:35:54	3:11:48	36:22rox 3:11
13.3	8.3	4:31	7:16	22:33	45:07	1:35:11	3:10:21	36:05rox 3:09
13.4	8.3	4:29	7:12	22:23	44:47	1:34:28	3:08:56	35:49rox 3:08
13.5	8.4	4:27	7:09	22:13	44:27	1:33:46	3:07:32	35:33rox 3:07
13.6	8.5	4:25	7:06	22:04	44:07	1:33:05	3:06:09	35:18rox 3:05
13.7	8.5	4:23	7:03	21:54	43:48	1:32:24	3:04:48	35:02rox 3:04
13.8	8.6	4:21	7:00	21:44	43:29	1:31:44	3:03:27	34:47rox 3:03
13.9	8.6	4:19	6:57	21:35	43:10	1:31:04	3:02:08	34:32rox 3:01
14.0	8.7	4:17	6:54	21:26	42:51	1:30:25	3:00:50	34:17rox 3:00
14.1	8.8	4:15	6:51	21:17	42:33	1:29:47	2:59:33	34:03rox 2:59
14.2	8.8	4:14	6:48	21:08	42:15	1:29:09	2:58:17	33:48rox 2:57
14.3	8.9	4:12	6:45	20:59	41:57	1:28:31	2:57:03	33:34rox 2:56
14.4	8.9	4:10	6:42	20:50	41:40	1:27:54	2:55:49	33:20rox 2:55
14.5	9.0	4:08	6:40	20:41	41:23	1:27:18	2:54:36	33:06rox 2:54
14.6	9.1	4:07	6:37	20:33	41:06	1:26:42	2:53:24	32:53rox 2:53
14.7	9.1	4:05	6:34	20:24	40:49	1:26:07	2:52:13	32:39rox 2:51
14.8	9.2	4:03	6:31	20:16	40:32	1:25:32	2:51:04	32:26rox 2:50
14.9	9.3	4:02	6:29	20:08	40:16	1:24:57	2:49:55	32:13rox 2:49
15.0	9.3	4:00	6:26	20:00	40:00	1:24:23	2:48:47	32:00rox 2:48
15.1	9.4	3:58	6:24	19:52	39:44	1:23:50	2:47:40	31:47rox 2:47
15.2	9.4	3:57	6:21	19:44	39:28	1:23:17	2:46:34	31:35rox 2:46
15.3	9.5	3:55	6:19	19:36	39:13	1:22:44	2:45:28	31:22rox 2:45
15.4	9.6	3:54	6:16	19:29	38:58	1:22:12	2:44:24	31:10rox 2:44
15.5	9.6	3:52	6:14	19:21	38:43	1:21:40	2:43:20	30:58rox 2:43
15.6	9.7	3:51	6:11	19:14	38:28	1:21:09	2:42:17	30:46rox 2:42
15.7	9.8	3:49	6:09	19:06	38:13	1:20:38	2:41:15	30:34rox 2:41
15.8	9.8	3:48	6:07	18:59	37:58	1:20:07	2:40:14	30:23rox 2:39
15.9	9.9	3:46	6:04	18:52	37:44	1:19:37	2:39:14	30:11rox 2:38
16.0	9.9	3:45	6:02	18:45	37:30	1:19:07	2:38:14	30:00rox 2:38
16.1	10.0	3:44	6:00	18:38	37:16	1:18:37	2:37:15	29:49rox 2:37
16.2	10.1	3:42	5:58	18:31	37:02	1:18:08	2:36:17	29:38rox 2:36
16.3	10.1	3:41	5:55	18:24	36:49	1:17:40	2:35:19	29:27rox 2:35
16.4	10.2	3:40	5:53	18:18	36:35	1:17:11	2:34:22	29:16rox 2:34
16.5	10.3	3:38	5:51	18:11	36:22	1:16:43	2:33:26	29:05rox 2:33
16.6	10.3	3:37	5:49	18:04	36:09	1:16:15	2:32:31	28:55rox 2:32
16.7	10.4	3:36	5:47	17:58	35:56	1:15:48	2:31:36	28:45rox 2:31
16.8	10.4	3:34	5:45	17:51	35:43	1:15:21	2:30:42	28:34rox 2:30
16.9	10.5	3:33	5:43	17:45	35:30	1:14:54	2:29:48	28:24rox 2:29
17.0	10.6	3:32	5:41	17:39	35:18	1:14:28	2:28:55	28:14rox 2:28
17.1	10.6	3:31	5:39	17:33	35:05	1:14:02	2:28:03	28:04rox 2:27
17.2	10.7	3:29	5:37	17:27	34:53	1:13:36	2:27:12	27:54rox 2:27
17.3	10.7	3:28	5:35	17:20	34:41	1:13:10	2:26:20	27:45rox 2:26
17.4	10.8	3:27	5:33	17:14	34:29	1:12:45	2:25:30	27:35rox 2:25
17.5	10.9	3:26	5:31	17:09	34:17	1:12:20	2:24:40	27:26rox 2:24
17.6	10.9	3:25	5:29	17:03	34:05	1:11:55	2:23:51	27:16rox 2:23
17.7	11.0	3:23	5:27	16:57	33:54	1:11:31	2:23:02	27:07rox 2:22
17.8	11.1	3:22	5:25	16:51	33:42	1:11:07	2:22:14	26:58rox 2:22
17.9	11.1	3:21	5:24	16:46	33:31	1:10:43	2:21:26	26:49rox 2:21
18.0	11.2	3:20	5:22	16:40	33:20	1:10:20	2:20:39	26:40rox 2:20
18.1	11.2	3:19	5:20	16:34	33:09	1:09:56	2:19:52	26:31rox 2:19
18.2	11.3	3:18	5:18	16:29	32:58	1:09:33	2:19:06	26:22rox 2:18
18.3	11.4	3:17	5:17	16:24	32:47	1:09:10	2:18:21	26:14rox 2:18
18.4	11.4	3:16	5:15	16:18	32:37	1:08:48	2:17:36	26:05rox 2:17
18.5	11.5	3:15	5:13	16:13	32:26	1:08:25	2:16:51	25:57rox 2:16
18.6	11.6	3:14	5:11	16:08	32:15	1:08:03	2:16:07	25:48rox 2:15
18.7	11.6	3:13	5:10	16:03	32:05	1:07:42	2:15:23	25:40rox 2:15
18.8	11.7	3:11	5:08	15:57	31:55	1:07:20	2:14:40	25:32rox 2:14
18.9	11.7	3:10	5:07	15:52	31:45	1:06:59	2:13:57	25:24rox 2:13
19.0	11.8	3:09	5:05	15:47	31:35	1:06:37	2:13:15	25:16rox 2:13
19.1	11.9	3:08	5:03	15:42	31:25	1:06:16	2:12:33	25:08rox 2:12
19.2	11.9	3:08	5:02	15:38	31:15	1:05:56	2:11:52	25:00rox 2:11
19.3	12.0	3:07	5:00	15:33	31:05	1:05:35	2:11:11	24:52rox 2:11
19.4	12.1	3:06	4:59	15:28	30:56	1:05:15	2:10:30	24:45rox 2:10
19.5	12.1	3:05	4:57	15:23	30:46	1:04:55	2:09:50	24:37rox 2:09
19.6	12.2	3:04	4:56	15:18	30:37	1:04:35	2:09:10	24:29rox 2:09
19.7	12.2	3:03	4:54	15:14	30:27	1:04:15	2:08:31	24:22rox 2:08
19.8	12.3	3:02	4:53	15:09	30:18	1:03:56	2:07:52	24:15rox 2:07
19.9	12.4	3:01	4:51	15:05	30:09	1:03:37	2:07:13	24:07rox 2:07
20.0	12.4	3:00	4:50	15:00	30:00	1:03:18	2:06:35	24:00rox 2:06
20.1	12.5	2:59	4:48	14:56	29:51	1:02:59	2:05:57	23:53rox 2:05
20.2	12.6	2:58	4:47	14:51	29:42	1:02:40	2:05:20	23:46rox 2:05
20.3	12.6	2:57	4:45	14:47	29:33	1:02:21	2:04:43	23:39rox 2:04
20.4	12.7	2:56	4:44	14:42	29:25	1:02:03	2:04:06	23:32rox 2:04
20.5	12.7	2:56	4:43	14:38	29:16	1:01:45	2:03:30	23:25rox 2:03
20.6	12.8	2:55	4:41	14:34	29:08	1:01:27	2:02:54	23:18rox 2:02
20.7	12.9	2:54	4:40	14:30	28:59	1:01:09	2:02:18	23:11rox 2:02
20.8	12.9	2:53	4:39	14:25	28:51	1:00:51	2:01:43	23:05rox 2:01
20.9	13.0	2:52	4:37	14:21	28:42	1:00:34	2:01:08	22:58rox 2:01
21.0	13.0	2:51	4:36	14:17	28:34	1:00:17	2:00:33	22:51rox 2:00

Times assume a constant speed with no fade. Real races and treadmill sessions vary, so treat these as pacing targets, not predictions.

How the chart works

Pick a speed row and read across: the same effort shown as km/h and mph, as pace per kilometre and per mile, and as finish times for common distances. Every time assumes a steady speed with no fade, so the numbers are clean pacing targets rather than race predictions.

The speed axis starts at an easy walk and steps up in bigger jumps through the walk and jog range, then in fine 0.1 steps through the running range so you can land on the exact treadmill setting you need.

Everything the chart does

Switch which unit leadsPut km/h first for European treadmills and road running, or miles first for US treadmills that read in mph. The leading column, and the pace columns, reorder to match.
Turn race columns on or offShow only the distances you care about. Enable or disable 5K, 10K, half marathon, marathon, and the HYROX run total independently, or show and hide them all at once.
Variable-step speed axisBigger steps cover walking and easy jogging at the low end, then fine 0.1 steps run through race pace, matching how treadmills increment.
Sticky speed column and horizontal scrollThe speed column stays pinned on the left while the pace and race-time columns scroll sideways, so you never lose track of which row you are reading.
HYROX run splits built inA dedicated HYROX column shows two times at your pace: the 8 one-kilometre run legs on top (8km of running), and the roxzone transitions on their own below, about 0.7km of extra movement across the race.

When to use it

Set your treadmill to hit a target 10K or marathon pace without doing the mental maths.
Convert a goal race pace into miles per hour on a US gym treadmill.
Plan your HYROX run legs and know what 8km of running should cost you.
Translate paces between km and miles when you travel or race abroad.
Find sensible easy-run and long-run speeds by reading off the slower rows.

Race Pace Conversion Chart

How the chart works

Everything the chart does

When to use it

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