How to track treadmill walks on Garmin, Strava and Apple Watch

Choose the right activity type

Most sports watches and phones have indoor activity types such as Treadmill, Indoor Walk or Indoor Run. These switch off GPS and estimate distance from your arm swing and cadence. If you start an outdoor walk instead, the watch may record almost no distance, or wander as GPS drifts indoors.

At a standing desk, your arms move less than when walking freely, especially while typing. Wrist-based distance can then read low. That is a limit of wrist sensors, not a fault with the watch or the treadmill.

Garmin, Apple Watch and Strava at a glance

The table summarises how each typically handles treadmill sessions. Check the maker's support pages for your model.

Step by step on a Garmin or similar watch

This general sequence works on many Garmin watches. Others are similar. On an Apple Watch, choose Indoor Walk in the Workout app, end the workout when you finish and let the Health app sync; a linked Strava account can then import it. Apple Watch improves its indoor estimates over time using outdoor walks recorded with GPS, so a few outdoor walks help.

If you only use your phone, keep it in a pocket rather than on the desk, because it needs to move with you to count steps. A phone resting on a desk while you walk will record almost nothing, whatever the treadmill shows.

1. 1

   Start the Treadmill or Indoor Walk activity on the watch.

2. 2

   Start the treadmill and walk as usual.

3. 3

   Stop and save the activity on the watch at the end.

4. 4

   If prompted, enter the distance shown on the treadmill display.

5. 5

   Let the watch sync to its app, which then passes the activity to Strava if linked.

Connecting a treadmill to a watch or app

Some treadmills and walking pads broadcast speed and distance over Bluetooth using the FTMS fitness machine standard. Compatible watches, apps such as Zwift or Kinomap, and some phone apps can then read speed directly from the treadmill rather than estimating it. Support varies by model and software version. Our treadmill apps article explains which links usually need a subscription.

If your treadmill uses its own app, check whether it can export to Strava or to Apple Health or Google Health Connect. Smart treadmills that list app connectivity are compared in our smart treadmill guide.

Compare smart treadmills →

Incline and why readings differ

Most watches cannot detect treadmill incline, because the barometric altimeter sees no change in height. Unless the treadmill sends incline over Bluetooth to a compatible app, your recorded elevation will be zero. You can note the incline yourself, or use our incline converter to work out height climbed from distance and grade.

Treadmill distance itself is an estimate based on roller speed, so the display, the watch and an app may all disagree slightly. Our article on whether treadmill distances are accurate explains why. To convert speeds and paces, use the pace and speed converter.

Frequently asked questions

Can you record treadmill walks on Strava? Yes. Record with Strava as an indoor activity, or record on a linked watch and let it sync. You can edit distance after saving.

Which treadmills connect to Garmin? Treadmills that broadcast speed using Bluetooth FTMS can work with compatible Garmin watches and apps. Check both the treadmill listing and Garmin's compatibility notes.

Can Apple Watch track treadmill incline? Not on its own in most cases, because there is no real change in height. Some treadmill apps send incline data to Apple Health.

Why does my watch show less distance than the treadmill? Wrist sensors estimate distance from arm movement, which drops when you hold a rail or type. Calibrate by entering the treadmill distance.