To really get the most out of your speed training on a treadmill, you’ll want to focus on a few key things: a powerful motor that can handle quick changes, a spacious running deck, and excellent cushioning to protect your joints. Whether you’re aiming for faster race times or just want to boost your overall fitness, finding the right machine like a high-performance home treadmill can make a huge difference. Let’s talk about what makes a treadmill a true powerhouse for speed workouts and how you can pick the perfect one to help you hit those personal bests. Forget about just jogging. we’re talking about unlocking your full sprinting potential indoors!
Have you ever tried to really push yourself on a treadmill, only to find the machine lagging or feeling wobbly? It’s super frustrating, right? When it comes to speed training, you’re not just looking for a treadmill. you’re looking for a partner that can keep up with your explosive energy and protect your body while you go all out. Speed training, which includes everything from short, intense sprints to interval workouts, is an incredibly effective way to boost your cardiovascular fitness, build lean muscle, and burn calories like crazy. It demands a lot from your body, and in turn, it demands a lot from your equipment.
This guide is all about helping you find that perfect treadmill – the one that won’t just let you run, but will empower you to sprint, push your limits, and truly elevate your speed game. We’ll break down the essential features that turn a good treadmill into a great one for speed work, explore the different types available, and even get into some killer workouts you can try. By the end of this, you’ll be ready to pick a treadmill that feels more like a personal coach and less like a clunky piece of gym equipment. And don’t worry, we’ll make sure you know exactly what to look for, from motor power to running deck size, so you can train effectively and safely.
Why Treadmills Are Awesome for Speed Training
You might think outdoor running is the only “real” way to train for speed, and sure, there’s a lot to love about hitting the pavement. But treadmills offer some seriously compelling advantages, especially when you’re focusing on getting faster.
Controlled Environment & Precision
One of the biggest perks of a treadmill is the control it gives you. Unlike outside, where uneven terrain, traffic, or weather can throw you off, a treadmill offers a consistent, predictable surface. This means you can focus entirely on your form and explosive effort. Need to hit a precise 8.5 mph for 60 seconds? Easy. Want to instantly drop to 4 mph for recovery? Just a button press away. This precision is invaluable for interval training and allows for very fine-tuned control over your workout intensity, which is super important for progression. You can adjust your speed in small increments, sometimes as tiny as 0.1 mph, letting you match the intensity exactly to your fitness level.
Joint Impact & Cushioning
Sprinting can be tough on your joints, no doubt about it. A good treadmill, especially one designed for high-impact activities, will have a cushioned deck that absorbs a lot of that force, often reducing impact by a significant percentage compared to running on asphalt. This is a massive benefit for injury prevention, allowing you to train harder and more consistently without putting undue stress on your knees and ankles. Some treadmills even feature a three-zone cushioning system, with different levels of give depending on where your foot lands.
Safety Features
Let’s be real, going all out on a sprint can feel a little wild. Treadmills come with built-in safety features like emergency stop buttons and safety keys that can instantly halt the belt if you lose your footing. Some even have horizontal safety arms for extra support during those intense bursts. This added peace of mind lets you push your limits without constantly worrying about taking a tumble.
Weather-Proof Training
Rain, snow, scorching heat, or strong winds – none of these will derail your speed training if you’re on a treadmill. It’s an incredibly convenient option for year-round training, ensuring you can stick to your schedule regardless of what Mother Nature throws at you. This unhindered training environment is a big plus if you live in an area with unpredictable weather or limited safe outdoor running spaces. Best Treadmill for Running Under $1500
Data Tracking & Motivation
Most modern treadmills offer real-time metrics like speed, time, distance, calories burned, and even heart rate. This data is fantastic for tracking your progress, staying motivated, and making sure you’re hitting your targets. Plus, many connect to fitness apps or have built-in programs that keep your workouts fresh and engaging. This continuous feedback loop encourages consistency and provides tangible milestones as you get faster.
For anyone serious about improving their running speed, a high-quality treadmill from brands like Sole Fitness or NordicTrack is an excellent investment.
Key Features to Look for in a Speed Training Treadmill
you’re convinced a treadmill is the way to go for your speed goals. But walking into a store or browsing online can be overwhelming with all the options out there. Here’s what you absolutely need to prioritize when picking a treadmill for those intense speed sessions:
Motor Power CHP
This is probably the most crucial feature for speed training. You need a motor that can handle rapid speed changes, maintain consistency at high speeds, and withstand the constant acceleration and deceleration of sprints. Look for a treadmill with a Continuous Horsepower CHP of 3.0 or more. A 3.5 HP motor is even better for intense HIIT and sprinting. Anything less, and you might find the belt lagging, especially when you hit those explosive sprints, which isn’t just annoying, it can also mess with your stride and make the workout less effective. A powerful motor ensures smooth transitions and a stable belt even when you’re pushing your absolute fastest pace. The Ultimate Guide to Finding the Best Treadmill for Running in India
Running Deck Size
When you’re sprinting, your stride lengthens significantly. You don’t want to feel like you’re about to run off the front or sides of the belt. For running, and especially sprinting, you’ll want a deck that’s at least 20 inches wide by 60 inches long. If you’re taller or have a particularly long stride, aiming for a 22-inch width and even longer than 60 inches some go up to 65 inches can give you that extra peace of mind and comfort to run freely. A larger deck like the 22” x 65” on the NordicTrack X32i is fantastic for all-out sprinting without worrying about hitting the console.
Cushioning & Belt Type
This goes back to joint protection. Look for treadmills with advanced shock absorption systems. Some top models feature a slat-belt design, which mimics the feel of outdoor track running and dramatically reduces joint stress. The Peloton Tread+ uses a rubberized slat belt composed of 59 individual slats for a cushioned, energizing running space. Other high-quality treadmills, like the Sole F80 with its Cushion Flex Whisper Deck, can reduce impact by up to 40% compared to asphalt. Horizon Fitness treadmills often have a “three-zone variable response cushioning” system that provides targeted support where your foot lands and toes off. A firm, responsive platform is generally preferred for speed work over something too soft and spongy, as it can help with push-off.
Max Speed & Quick Adjustments
For serious speed training, you’ll need a treadmill that can hit high speeds – ideally 12 miles per hour mph or higher. Some advanced models can reach up to 15-16 mph or 20-24 km/h. But it’s not just about the top speed. how quickly the treadmill can change speeds is equally important for interval training. You don’t want to be waiting around for the belt to catch up when you’re transitioning from a recovery jog to an all-out sprint. Look for models with quick-adjust dials or buttons that allow for seamless, rapid changes. The Peloton Tread, for instance, is noted for its “jump button” which helps change speed quickly.
Incline & Decline Capabilities
Adding incline to your speed workouts can dramatically increase intensity, build leg strength, and mimic hill training outdoors. Look for treadmills that offer a significant incline range, ideally up to 15% or more. Some premium models even offer decline capabilities, which can simulate downhill running and further vary your training. A slight incline of 1% is often recommended to replicate the energy cost of outdoor running due to the lack of air resistance on a treadmill.
Stability & Build Quality
When you’re sprinting, you’re putting a lot of force into the treadmill. A flimsy machine will wobble, feel unsafe, and detract from your workout. Look for a treadmill with a heavy, sturdy frame, often made with commercial-grade welded steel construction. Non-folding models tend to be the most stable, but many modern folding treadmills are also built robustly. A higher maximum user weight capacity often indicates a more durable and stable machine. The Ultimate Reddit-Approved Treadmill Buying Guide: What Brands Are REALLY Worth It?
Console & Tech Features
While not strictly necessary for speed training performance, these features can enhance your experience. Look for clear displays that show speed, distance, time, and heart rate. Pre-set interval training programs can be a huge time-saver. Bluetooth connectivity for speakers or heart rate monitors, and compatibility with fitness apps like iFIT, Peloton, or SOLE+, can keep you motivated and track your progress.
For a comprehensive range of options that combine many of these features, you might want to check out advanced running treadmills or even commercial grade treadmills for home.
Types of Treadmills for Speed Training
When you’re thinking about speed training, you generally have two main types of treadmills to consider, each with its own set of pros and cons.
Motorized Treadmills
This is what most people picture when they think of a treadmill – an electric motor powers a continuous belt. These are by far the most common type and offer a huge range of features suitable for speed training. The Best Treadmill Brand: Your Ultimate Guide to Finding the Perfect Fit
Pros:
- Controlled Speed: You set the exact pace, and the treadmill maintains it, which is fantastic for precise interval training and consistency.
- Incline/Decline: Most offer electronic incline adjustments, and many higher-end models include decline, adding huge versatility to your workouts.
- Cushioning: Built-in cushioning systems are designed to reduce impact on your joints.
- Tech Features: Many come with large touchscreens, integrated workout programs, connectivity to apps, and entertainment options.
Cons:
- Response Time: While quick-adjust buttons help, there’s still a slight delay as the motor speeds up or slows down the belt, which can be a tiny bit disruptive during very short, rapid sprints.
- “Assisted” Feel: Some argue the moving belt provides a slight “pull,” making it feel a little different and sometimes easier, sometimes harder depending on speed than outdoor running where you have to propel yourself entirely.
Examples for Speed Training:
- Sole F80/F85: Often praised for their powerful motors 3.5-4.0 HP, substantial running decks 22″x60″, and excellent cushioning, making them a solid choice for home use. The F80, for instance, has a 3.5 HP motor and a 22″x60″ running surface, making it suitable for high-intensity sprint workouts. The F85 takes it up a notch with a 4.0 HP motor.
- NordicTrack Commercial Series e.g., Commercial 1750, X32i: These are known for their powerful motors like the 3.5 CHP on the 1750, large HD touchscreens, and iFIT integration which automatically adjusts speed and incline for trainer-led workouts. The X32i, in particular, is a “workhorse” with a powerful motor and extensive incline range.
- Peloton Tread/Tread+: The Tread+ features a rubberized slat belt for excellent cushioning and a large touchscreen. Both models offer quick speed changes, with the “jump button” on the Tread being a favorite for fast transitions in sprint workouts.
Manual/Curved Treadmills
These treadmills are motorless. You power the belt entirely with your own feet, and the belt itself is often curved. Your pace dictates the belt’s speed – the faster you run, the faster it goes.
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Natural Feel: Many runners feel these replicate outdoor running more accurately, as you’re actively propelling yourself forward. Why a Dedicated Running Treadmill Matters: More Than Just a Moving Belt
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No Max Speed: Limited only by your own sprinting ability.
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Higher Calorie Burn: Because you’re doing all the work, studies suggest you might burn more calories compared to running at the same perceived effort on a motorized treadmill.
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Promotes Proper Form: The curved surface encourages a more natural stride and mid-foot strike.
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Learning Curve: It can take some getting used to, as the feel is quite different from a motorized treadmill.
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No Incline/Decline: Generally, these don’t offer adjustable incline or decline. The Ultimate Guide to the Best Quiet Treadmill for Walking
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Less Cushioning sometimes: While some, like the AssaultRunner Pro, have a slat-belt design that offers good impact absorption, it might not be as plush as some heavily cushioned motorized decks.
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AssaultRunner Pro: A popular choice for manual sprint training, known for its durable construction and slat-belt design that’s smooth and responsive. It’s essentially self-powered.
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TrueForm Runner/Trainer: Another highly-regarded manual, curved treadmill. Users love its responsiveness and how it promotes proper running mechanics.
For various options including both manual and motorized models that cater to intensive training, explore performance treadmills.
Treadmill Speed Training Workouts You Can Do
Ready to actually do some speed work? Treadmills are perfect for a variety of challenging, effective workouts. Remember, always start with a good warm-up and end with a cool-down.
Warm-up: Don’t Skip This!
Before you even think about sprinting, you need to properly warm up your muscles and joints. A good warm-up phase 5-10 minutes would involve walking at 2.5-3.0 mph with 0-1% incline, gradually increasing to a light jog at 5-6 mph for a couple of minutes. This gets your body ready and helps prevent injuries.
Basic Sprint Intervals
This is your bread and butter for speed.
- Warm-up: 5 minutes easy jog.
- Sprint: Set the treadmill to your “hard sprint” speed for beginners, this might be 6-8 mph, gradually increasing to 8-10 mph as you get more confident. Run for 30 seconds at max effort.
- Recovery: Immediately drop the speed to a comfortable walk or light jog 3-5 mph for 30-90 seconds to catch your breath.
- Repeat: Do 6-10 rounds. Beginners might start with 3-4 rounds and build up.
This workout builds anaerobic capacity and burns more fat and calories than steady-state exercise.
Pyramid Challenge
This one plays with the duration of your sprints. Best Treadmill for Home Use: Your Ultimate Guide to Getting Fit Indoors
- Sequence:
- Moderate sprint 7-8 mph for 1 minute.
- Recovery walk/jog for 1-2 minutes.
- Hard sprint 9-10 mph for 30 seconds.
- Progression: Repeat, increasing the sprint duration by 15 seconds each time until you reach 1.5-2 minutes for your hardest sprint, then decrease back down like a pyramid.
Incline Sprints Hill Challenge
Adding an incline builds serious leg strength and power, especially in your glutes, hamstrings, and calves.
- Warm-up: 5 minutes light jog at 0-1% incline.
- Set incline to 3-6%. Run at a moderate sprint 7-8 mph for 2 minutes.
- Keep speed, increase incline to 6-10% for 1 minute.
- Lower incline back to 3-6% while maintaining speed.
- Recovery walk/jog at 0-1% incline for 2 minutes.
- Repeat: 4-5 times.
High-Intensity Interval Training HIIT
HIIT on a treadmill is all about short, maximal effort followed by brief recovery.
- Warm-up: 5 minutes brisk walk.
- Work: Sprint at maximum capacity for 30 seconds.
- Rest: Walk for 30 seconds to recover.
- Repeat: Continue this sprint-walk cycle for 15-20 minutes.
Fartlek Training “Speed Play”
This Swedish term means “speed play” and it’s a less structured way to incorporate speed into continuous running.
- Workout: During a continuous jog, randomly throw in bursts of faster running or sprints for varying durations e.g., sprint to the end of a song chorus, then jog for the verse, or sprint for 1 minute, jog for 30 seconds, then a moderate run for 2 minutes. The key is continuous movement with varied intensity.
Remember to always cool down after your workout with a 5-10 minute easy walk and some stretching.
Treadmill Speed Settings: What’s Right for You?
Understanding what speed to use on your treadmill is crucial for effective and safe training. It’s not a one-size-fits-all, as it depends on your fitness level, the type of workout, and your personal stride. Unlocking Infinite Worlds: The Best VR Treadmill Games You Need to Play!
Beginner Speeds
If you’re just starting, it’s smart to ease into it.
- Walking: A comfortable walking speed for beginners is generally 2 to 4 mph 3.2-6.4 km/h. This helps you get used to the treadmill belt and build stamina.
- Light Jog: As you get more comfortable, you can move to a light jog, typically around 3-5 mph 4.8-8 km/h. At this pace, you should still be able to hold a conversation easily.
Jogging vs. Running vs. Sprinting Speeds
Here’s a general guide for different intensity levels, keeping in mind these are averages and your personal “fast” will vary:
- Jogging: Usually considered 4-6 mph 6.4-9.7 km/h. Your arms start to pump, and your feet lift off the ground more than walking, but you can still talk comfortably.
- Running: Typically falls between 6-10 mph 9.7-16 km/h. At this speed, conversation becomes difficult, and your breathing and heart rate are significantly elevated.
- Sprinting: This is where you’re pushing maximum effort. Sprinting speeds can range from 10 mph 16 km/h all the way up to 15-16 mph 20-24 km/h or even higher on advanced machines. During a sprint, talking is out of the question, and you’re working at 88-95% of your maximum heart rate.
Adjusting for Perceived Effort and Fitness Level
The numbers are guidelines, but how you feel is key.
- Listen to Your Body: If you’re feeling too exhausted after just a few minutes, lower the speed. If it feels too easy for a supposed “hard” effort, crank it up! Your heart rate is a good indicator. aim for 60-80% of your max heart rate for general cardio benefits, and much higher for sprints.
- Gradual Progression: Don’t jump from walking to full sprints immediately. Increase your speed and intensity gradually over time as your fitness improves.
- Incline Impact: Remember that adding incline makes any speed feel harder, increasing calorie burn and muscle engagement. So, if you add incline, you might need to slightly reduce your speed to maintain the same perceived effort.
Finding your ideal pace involves a bit of experimentation, so start conservative and adjust as you go. For a range of treadmills that cater to various speed levels, consider looking into fitness treadmills.
Treadmill vs. Outdoor Running for Speed
This is a classic debate among runners! Both treadmill and outdoor running have their merits, especially when it comes to speed training. But they aren’t quite the same experience.
Differences in Perceived Effort
You might be surprised to hear this, but studies show that running on a treadmill, particularly at high speeds, can often feel harder than running outdoors, even if the actual physiological demand like oxygen consumption is similar or even lower. Why is this?
- No Air Resistance: Outdoors, you have to push against air resistance, which the treadmill eliminates unless you add incline.
- Belt Assistance: The moving belt pulls your feet back, which some argue reduces the work of your hamstrings and makes your quads work harder.
- Monotony & Control: Running in one place, locked into a rigid, unvarying rhythm, can increase perceived effort for some people. The slight micro-fluctuations in pace and stride that happen naturally outdoors might make it feel more engaging.
- Fear of Falling: At high speeds, there’s an unconscious “danger factor” of falling off a treadmill, which can contribute to higher perceived effort.
Muscle Engagement
Outdoor running tends to engage more of your smaller stabilizer muscles because you’re constantly adapting to varied terrain, wind, and subtle changes in direction. On a treadmill, the consistent surface and belt movement can reduce this need, potentially leading to less engagement of these stabilizer muscles. However, incline training on a treadmill can effectively target specific leg muscles like glutes and hamstrings for power.
Joint Impact
This is where treadmills often shine. The cushioned decks on most treadmills are specifically designed to absorb impact, making them much kinder on your joints and ligaments compared to pounding pavement or concrete. This is a huge advantage for runners prone to injury or those doing high-volume or high-intensity speed work.
Benefits of Each for Speed
- Treadmill for Speed:
- Precision: Perfect for hitting exact paces and intervals.
- Consistency: Predictable surface and environment allows you to focus on form.
- Safety: Reduced risk of tripping, traffic, or weather-related issues.
- Controlled Progression: Easy to gradually increase speed or incline.
- Joint Protection: Excellent for high-impact sprints.
- Outdoor Running for Speed:
- Functional Strength: Engages more stabilizing muscles and adapts to real-world conditions.
- Mental Engagement: Changing scenery and varied terrain can reduce boredom.
- Pacing Skills: Teaches you to self-regulate pace without relying on a machine.
The takeaway? Both are valuable. You might find you can hit slightly faster displayed speeds on a treadmill because of the belt assistance, but the effort might feel harder. Many experts suggest setting your treadmill to a 1% incline to more accurately mimic the energy expenditure of running outdoors. Ultimately, incorporating both into your routine can give you the best of both worlds, building comprehensive speed and fitness. Exercise prescription for parkinson's disease
Top Treadmills Often Recommended for Speed & Sprint Training
Based on what we’ve talked about, here are some treadmill models and brands that consistently get high marks for handling speed and sprint training. Remember to always check the latest models and features as technology constantly evolves!
Sole F80 / F85
These treadmills are workhorses for home gyms. The Sole F80 Treadmill boasts a robust 3.5 CHP motor, a spacious 22″ x 60″ running deck, and their “Cushion Flex Whisper Deck” which reduces impact by up to 40%. It offers speeds up to 12 mph and inclines up to 15 levels, making it excellent for varied sprint workouts. The F80 is often called the “best quality treadmill in its price range” for a reason. If you want even more power, the Sole F85 Treadmill bumps up the motor to 4.0 HP, offering even better performance for serious training. They are also known for their strong warranties, adding peace of mind.
Check out Sole F80 Treadmill on Amazon.
NordicTrack Commercial Series
If you love interactive workouts and cutting-edge tech, NordicTrack is a strong contender. The NordicTrack Commercial 1750 Treadmill features a 3.5 CHP motor, a 14” HD touchscreen, and automatically adjusts its speed and incline/decline from -3% to 12% based on iFIT trainer-led workouts. This automatic adjustment is a must for dynamic speed intervals. The NordicTrack Commercial X32i is another beast, known for its powerful motor, large running deck 22” x 65”, and extreme incline/decline capabilities, making it great for intense cross-training and varied workouts.
Find NordicTrack Commercial Series Treadmills on Amazon.
Peloton Tread / Tread+
Peloton has made a splash in the home fitness market, and their treadmills are excellent for speed. The Peloton Tread+ features a unique rubberized slat belt 59 individual slats! for a remarkably cushioned and energizing running surface, plus a massive 32” tilting HD touchscreen. It reaches inclines up to 15% and has a “Free Mode” where you power the belt yourself, similar to a manual treadmill, which is awesome for developing power. The standard Peloton Tread also gets rave reviews for sprinting, especially for its responsive controls and “jump button” that allows for quick speed changes during interval training.
Look for Peloton Treadmills on Amazon. What are Good Exercises for Parkinson’s Disease: Your Ultimate Guide to Staying Active
AssaultRunner Pro / TrueForm Runner
For those who prefer a more natural, self-propelled running experience, manual treadmills like the AssaultRunner Pro are fantastic. This machine is entirely user-powered, meaning you dictate the speed, and its slat-belt design gives a smooth, responsive feel that many say mimics outdoor running more closely. It’s built like a tank and promotes proper running mechanics. Similarly, the TrueForm Runner and its slightly more affordable sibling, the TrueForm Trainer is a curved manual treadmill known for its incredible responsiveness and durability, making it a favorite for serious sprint training.
Consider AssaultRunner Treadmills or TrueForm Runner Treadmills on Amazon.
Horizon Fitness e.g., 7.0 AT, T202
Horizon Fitness offers some great value options that still pack a punch for speed training. The Horizon Fitness 7.0 AT Treadmill is often highlighted for its strong motor, wide speed and incline settings, and a unique three-zone cushioning system that helps reduce joint impact. It’s durable and responsive, making it a good choice for those who want quality without breaking the bank. The Horizon T202 Treadmill also features a 20″ x 60″ running surface and can hit speeds up to 12 mph with a 12% incline, along with Horizon’s cushioning. They are praised for quick speed adjustments, which is essential for interval work.
Find Horizon Fitness Treadmills on Amazon.
When you’re ready to make a choice, think about what features matter most to your speed training style, your budget, and the space you have available. A good treadmill can be a must for your fitness journey!
Frequently Asked Questions
Is treadmill good for speed training?
Yes, absolutely! Treadmills are excellent for speed training because they offer a controlled environment where you can precisely set and maintain specific speeds and inclines, which is crucial for interval training and consistent progression. You can also track your metrics in real-time and train regardless of weather conditions. While it feels different from outdoor running, with the right machine and workouts, you can significantly improve your speed and anaerobic capacity.
What’s the best speed for treadmill sprints?
The “best” speed for treadmill sprints is highly personal and depends on your fitness level. For beginners, a sprint might be 6-8 mph 9.7-12.9 km/h, but as you get fitter, you’ll aim for higher speeds, typically 10-12 mph 16-19.3 km/h or even up to 15-16 mph 24-25.7 km/h for advanced users on capable machines. The key is to run at your maximum capacity for short bursts, where you’re working at 88-95% of your maximum heart rate and cannot comfortably speak. The Ultimate Guide to Exercise for Parkinson’s Disease: Move Better, Live Better
Can you really get faster on a treadmill?
Yes, you definitely can! Treadmill training allows you to consistently hit specific high speeds and inclines that might be harder to maintain outdoors. This consistent, controlled exposure to high intensity improves your cardiovascular fitness, builds powerful leg muscles, and can refine your sprint mechanics. While outdoor running has unique benefits, treadmill speed work provides a powerful tool to increase your overall speed and endurance.
How often should I do speed training on a treadmill?
It’s generally recommended to incorporate speed training 1-3 times per week, depending on your fitness level and overall training load. For beginners, starting with one or two speed sessions a week, with adequate recovery days in between, is a good approach to avoid overtraining and injury. As you become more advanced, you might increase the frequency, but always listen to your body and ensure you’re getting enough rest to recover and adapt.
What kind of shoes should I wear for treadmill sprinting?
You should wear regular running shoes that provide good cushioning and support. While you might use specialized track spikes for outdoor sprinting, they’re not necessary or advisable on a treadmill. Look for shoes that offer decent shock absorption to further protect your joints, especially during high-impact sprints on a non-slat belt treadmill. Comfort is key, so choose a pair that feels good for your foot strike and running style.
Do treadmills accurately measure speed compared to outdoor running?
Treadmills measure the speed of the belt, which is typically accurate for the machine itself. However, the perceived effort and physiological demand can differ from outdoor running at the same displayed speed. Due to the lack of air resistance and the belt’s assistance, some studies suggest that running at 0% incline on a treadmill can feel easier. To more closely mimic outdoor running, setting a 1% incline is often recommended. Your actual pace outdoors might vary due to terrain, wind, and your own natural fluctuations, so it’s a good idea to consider both metrics when tracking your progress.
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