Health & Fitness
Grade Adjusted Pace Calculator
Convert an uphill or downhill running pace into the equivalent effort pace on flat ground.
Preparing your result…
What this calculator does
Calculates Grade Adjusted Pace Calculator using the formula verified against the cited source.
What your result means
An estimate from the inputs you enter, within the scope stated below — not advice.
Formula
Minetti energy cost Cr(g) = 155.4g⁵ − 30.4g⁴ − 43.3g³ + 46.3g² + 19.5g + 3.6 (g = rise/run); equal-effort flat pace = actual pace × Cr(0) ÷ Cr(g)
The step-by-step working for your own numbers appears with the result above and in the PDF report.
Frequently asked questions
Symbols and assumptions
- Inputs
- The values entered in the fields above
- • A scoped energy-cost approach uses Minetti Cr(g)=155.4g^5−30.4g^4−43.3g^3+46.3g²+19.5g+3.6, g=rise/run (5%=0.05). Derived equal-metabolic-power flat pace=actual pace×Cr(0)/Cr(g).
Sources and review
Reviewed 2026-10-18 · Next review 2027-04-18
- • Original asymmetric linear uphill/downhill corrections were not validated. Polynomial describes experimental running energy cost; derived flat pace assumes equal metabolic power and ignores wind, footing and acceleration. It is not a universal measured road GAP. Restrict to the source gradient domain; reject nonpositive cost.
Important limitation
This is an educational estimate based only on the values and formula shown. Verify current rates, rules, units, and professional standards before relying on the result. It is not personalized financial or investment advice.
Quick reference
| Scenario | Actual pace — minutes (min/km) | Actual pace — seconds (s) | Gradient (− downhill) (%) | Equal-effort flat pace |
|---|---|---|---|---|
| Worked example | 6 | 0 | 5 | 4:37 /km |
| Half the amounts | 6 | 0 | 2.5 | 5:15 /km |
| Double the amounts | 6 | 0 | 10 | 3:37 /km |
Need the full picture? Get the detailed PDF report with charts, tables, formulas and working steps.
Reviewed 2026-10-18 · Next review 2027-04-18
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