坡度校正配速計算器
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
坡度校正配速計算器
以 6:00/km 衝上陡坡所付出的努力，遠比在平地上以 6:00/km 跑步要大得多，因此在有坡度與平地的跑步之間直接比較原始配速會造成誤導。輸入你實際跑出的配速與平均坡度，本計算器會採用 Minetti 跑步消耗模型，回傳你的坡度校正配速——即付出相同努力時的平地配速。可用它來配速爬坡、比較越野與路跑訓練，並在永遠不會相同的路線上追蹤體能。
坡度校正配速（GAP）會將你在坡道上跑出的配速換算為在平地上付出相同努力時的配速。它採用 Minetti 跑步能量消耗模型，因此上坡跑會對應到更快的平地等效配速，而緩下坡則對應略慢一些的配速。運用 GAP，你可以公平地比較有坡度與平地的跑步，依努力程度來配速爬坡，或判斷越野跑是否真如感覺的那麼辛苦。
常見問題
- 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.