What is Grade-Adjusted Pace?

Grade-Adjusted Pace (GAP) estimates the equivalent speed you would be running if you were on completely flat ground at the same heart rate or metabolic effort level.

Running uphill requires significantly more energy to overcome gravity, making your GAP pace faster than your actual pace.

Conversely, running downhill reduces the physical cost, making your GAP pace slower than your actual pace. Maintaining a constant GAP ensures a perfectly even effort across climbs and descents.

How to Use the GAP Calculator

1. Upload a GPX file of your course using the Route File dropdown above.
2. In the Pace Settings panel above:
   • Choose your preferred distance unit (km or miles) and elevation unit (meters or feet).
   • Set your pacing goal by entering either an Overall Target Time or a Target Flat Pace.
3. Click Calculate Pace to instantly generate your grade-adjusted split-by-split pacing tables, segment hill guide and course profile.