Grade-Adjusted Pace Calculator

Grade-Adjusted Pace Calculator

Running 6:00/km up a steep hill is a much harder effort than 6:00/km on the flat, so comparing raw pace across hilly and flat runs is misleading. Enter the pace you actually ran and the average gradient, and this calculator returns your grade-adjusted pace — the flat-ground pace that would have cost the same effort — using the Minetti cost-of-running model. Use it to pace climbs, compare trail and road sessions, and track fitness on routes that are never the same.

Grade-adjusted pace (GAP) converts the pace you ran on a slope into the pace that would have cost the same effort on flat ground. It uses the Minetti energy-cost-of-running model, so uphill running maps to a faster flat-equivalent pace and gentle downhills to a slightly slower one. Use GAP to compare hilly and flat runs fairly, pace climbs by effort, or judge whether a trail run was as hard as it felt.