Target VO2 for Pace Calculator

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.