Grade-adjusted pace calculator
Grade-adjusted pace estimates the flat-ground pace with a similar running energy cost on a constant slope. Enter pace and grade to compare efforts using the Minetti model. The result does not include technical footing, downhill muscle damage, wind or fatigue. It is a comparison tool, not a command to hold pace.
Your result, in detail.
Review the assumptions before turning a calculation into a target.
| Measure | Value |
|---|---|
| Result | 6:00/mi |
Why this number?
Cr(g) = 155.4g⁵ − 30.4g⁴ − 43.3g³ + 46.3g² + 19.5g + 3.6. Flat equivalent pace = actual pace × Cr(0)/Cr(g).
How do I use it?
Enter the actual pace and a signed grade: positive uphill, negative downhill.
The flat-equivalent pace models a constant slope. It does not reproduce a whole-route GPS analysis or account for technical trails.
- Enter recent, representative values.
- Choose units and check the assumptions.
- Review the result and its context.
- Copy, share or print the output.
Public inputs are encoded in share links. Check what you are sharing.
Questions, answered.
What would this hill effort look like on flat ground?
Grade-adjusted pace estimates the flat-ground pace with a similar running energy cost on a constant slope. Enter pace and grade to compare efforts using the Minetti model. The result does not include technical footing, downhill muscle damage, wind or fatigue. It is a comparison tool, not a command to hold pace.
What does a positive grade mean?
A positive percentage describes an uphill slope. The tool estimates its energetic equivalent on flat ground using the Minetti model.
Is this the same as Strava GAP?
No. This tool declares a constant-slope energy-cost model. Strava’s implementation and route processing are separate.
What does the result assume?
Cr(g) = 155.4g⁵ − 30.4g⁴ − 43.3g³ + 46.3g² + 19.5g + 3.6. Flat equivalent pace = actual pace × Cr(0)/Cr(g).
Is this an exact prediction?
Arithmetic conversions are exact within input precision. Physiology models and planning scenarios are estimates; use the assumptions and your training response.
Can I change units or share this result?
Yes. Unit preference is remembered on this device. The share link includes calculator inputs; review them before sharing.
Do I need an email address?
No. Results, methodology and printable output are available without an email wall.