What is grade-adjusted pace (GAP)?

Grade-adjusted pace converts your actual running pace on a hill into the equivalent pace you'd run on flat ground for the same effort. Because uphills slow you down and downhills speed you up, GAP lets you compare effort fairly across varied terrain.

How do I use the grade-adjusted pace calculator?

Enter your running pace and the hill gradient (percent incline or decline), and the tool returns your flat-equivalent GAP. This helps you judge whether a hilly run was actually harder than a flat one and pace your effort more consistently on rolling courses.

Why is grade-adjusted pace useful for training?

It lets you train by effort rather than raw pace, so an uphill stretch counts for the harder work it really is. Comparing GAP across runs makes progress clearer on hilly routes, where actual pace alone can be misleading.

Gradiënt-aangepaste Pas-sakrekenaar

Jou plat-ekwivalente pas op heuwels

Neem 'n foto en KI teken jou maaltyd aan. Dieet en oefening in een app.Laai die gratis app af

Werklike pas per km

min

sek

Gradiënt (%)

gemiddelde helling, bv. 5 vir opdraand, -5 vir afdraand

Gradiënt-aangepaste Pas-sakrekenaar

Om 6:00/km teen 'n steil heuwel uit te hardloop is 'n baie swaarder inspanning as 6:00/km op die plat, so om rou pas oor heuwelagtige en plat hardlope te vergelyk is misleidend. Voer die pas in wat jy werklik gehardloop het en die gemiddelde gradiënt, en hierdie sakrekenaar gee jou gradiënt-aangepaste pas terug — die plat-grond pas wat dieselfde inspanning sou gekos het — deur die Minetti hardloopkoste-model te gebruik. Gebruik dit om klimme te paseer, staproete- en padsessies te vergelyk, en fiksheid te volg op roetes wat nooit dieselfde is nie.

Gradiënt-aangepaste pas (GAP) skakel die pas wat jy teen 'n helling gehardloop het om na die pas wat dieselfde inspanning op gelyke grond sou gekos het. Dit gebruik die Minetti energiekoste-van-hardloop-model, so opdraand hardloop word na 'n vinniger plat-ekwivalente pas gekarteer en sagte afdraandes na 'n effens stadiger een. Gebruik GAP om heuwelagtige en plat hardlope billik te vergelyk, klimme volgens inspanning te paseer, of te oordeel of 'n staproete-hardloop so swaar was as wat dit gevoel het.

Gereelde Vrae

What is grade-adjusted pace (GAP)?: Grade-adjusted pace converts your actual running pace on a hill into the equivalent pace you'd run on flat ground for the same effort. Because uphills slow you down and downhills speed you up, GAP lets you compare effort fairly across varied terrain.
How do I use the grade-adjusted pace calculator?: Enter your running pace and the hill gradient (percent incline or decline), and the tool returns your flat-equivalent GAP. This helps you judge whether a hilly run was actually harder than a flat one and pace your effort more consistently on rolling courses.
Why is grade-adjusted pace useful for training?: It lets you train by effort rather than raw pace, so an uphill stretch counts for the harder work it really is. Comparing GAP across runs makes progress clearer on hilly routes, where actual pace alone can be misleading.

Gradiënt-aangepaste Pas-sakrekenaar

Gereelde Vrae

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