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.

Kalkulator Pace Terselaras Kecerunan

Pace setara tanah rata anda di bukit

Ambil gambar, AI catat makanan anda. Diet dan senaman dalam satu aplikasi.Muat turun apl percuma

Pace sebenar setiap km

min

saat

Kecerunan (%)

kecerunan purata, cth. 5 untuk mendaki, -5 untuk menurun

Kalkulator Pace Terselaras Kecerunan

Berlari 6:00/km mendaki bukit yang curam adalah usaha yang jauh lebih sukar daripada 6:00/km di atas tanah rata, jadi membandingkan pace mentah merentas larian berbukit dan rata adalah mengelirukan. Masukkan pace yang benar-benar anda lari dan kecerunan purata, dan kalkulator ini akan memulangkan pace terselaras kecerunan anda — pace tanah rata yang memerlukan usaha yang sama — menggunakan model kos berlari Minetti. Gunakannya untuk mengatur pace pendakian, membandingkan sesi denai dan jalan raya, serta menjejaki kecergasan pada laluan yang tidak pernah sama.

Pace terselaras kecerunan (GAP) menukar pace yang anda lari di cerun kepada pace yang memerlukan usaha yang sama di atas tanah rata. Ia menggunakan model kos tenaga berlari Minetti, jadi larian mendaki dipetakan kepada pace setara tanah rata yang lebih pantas dan turunan landai kepada pace yang sedikit lebih perlahan. Gunakan GAP untuk membandingkan larian berbukit dan rata secara adil, mengatur pace pendakian mengikut usaha, atau menilai sama ada larian denai sesukar yang dirasakan.

Soalan Lazim

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.

Kalkulator Pace Terselaras Kecerunan

Soalan Lazim

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