Kikokotoo cha Mwendo Uliorekebishwa kwa Mteremko
Mwendo wako sawa na tambarare kwenye milima
Piga picha, AI itarekodi mlo wako. Lishe na mazoezi katika programu moja.Pakua programu bila malipoMwendo halisi kwa kila km
wastani wa mteremko, mfano 5 kwa kupanda, -5 kwa kushuka
Kikokotoo cha Mwendo Uliorekebishwa kwa Mteremko
Kukimbia 6:00/km kupanda kilima kikali ni juhudi ngumu zaidi kuliko 6:00/km kwenye tambarare, kwa hivyo kulinganisha mwendo ghafi kati ya mbio za milima na tambarare hupotosha. Weka mwendo uliokimbia kweli na wastani wa mteremko, na kikokotoo hiki kinarudisha mwendo wako uliorekebishwa kwa mteremko — mwendo wa ardhi tambarare ambao ungegharimu juhudi sawa — kwa kutumia modeli ya gharama ya kukimbia ya Minetti. Tumia kupanga mwendo wa kupanda, kulinganisha vikao vya njia na barabara, na kufuatilia ufanisi kwenye njia ambazo hazifanani kamwe.
Mwendo uliorekebishwa kwa mteremko (GAP) hubadilisha mwendo uliokimbia kwenye mteremko kuwa mwendo ambao ungegharimu juhudi sawa kwenye ardhi tambarare. Hutumia modeli ya gharama ya nishati ya kukimbia ya Minetti, kwa hivyo kukimbia kupanda hulingana na mwendo wa haraka zaidi sawa na tambarare na kushuka kwa upole kwa mwendo wa polepole kidogo. Tumia GAP kulinganisha kwa haki mbio za milima na tambarare, kupanga mwendo wa kupanda kwa juhudi, au kupima kama mbio ya njia ilikuwa ngumu kama ilivyohisiwa.
Maswali Yanayoulizwa Mara kwa Mara
- 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.