坡度校正配速计算器
你在坡道上的平地等效配速
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平均坡度，例如上坡填 5，下坡填 -5
坡度校正配速计算器
以 6:00/km 冲上陡坡所付出的努力，远比在平地上以 6:00/km 跑步要大得多，因此在有坡度和平地的跑步之间直接比较原始配速会产生误导。输入你实际跑出的配速和平均坡度，本计算器会采用 Minetti 跑步消耗模型，返回你的坡度校正配速——即付出相同努力时的平地配速。可用它来配速爬坡、比较越野与路跑训练，并在永远不会相同的路线上追踪体能。
坡度校正配速（GAP）将你在坡道上跑出的配速换算为在平地上付出相同努力时的配速。它采用 Minetti 跑步能量消耗模型，因此上坡跑会对应到更快的平地等效配速，而缓下坡则对应略慢一些的配速。利用 GAP，你可以公平地比较有坡度和平地的跑步，按努力程度来配速爬坡，或判断越野跑是否真如感觉的那么辛苦。
常见问题
- 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.