Grade adjusted pace calculator.
Convert hilly running pace into the flat-equivalent grade adjusted pace (GAP) using the Minetti energy-cost model — the same approach Strava uses. Pace your climbs honestly.
Same effort across grades
If your actual pace is 8:00/mi, here's the flat-equivalent pace at common grades:
| Grade | Cost vs flat | GAP /mi |
|---|---|---|
| -15% | 0.510× | 15:41 |
| -10% | 0.598× | 13:23 |
| -7% | 0.688× | 11:38 |
| -5% | 0.763× | 10:29 |
| -3% | 0.849× | 9:25 |
| -1% | 0.947× | 8:27 |
| 0% | 1.000× | 8:00 |
| +1% | 1.055× | 7:35 |
| +3% | 1.174× | 6:49 |
| +5% | 1.301× | 6:09 |
| +7% | 1.438× | 5:34 |
| +10% | 1.658× | 4:50 |
| +15% | 2.060× | 3:53 |
How GAP works
Running uphill costs more energy than running on flat ground; running gently downhill costs less, and steep downhills cost more again because of braking. The Minetti polynomial fits oxygen-cost data across grades from −45% to +45% and is the standard model used by Strava, TrainingPeaks and most GPS platforms.
We divide your actual pace by the energy multiplier for that grade. A 5% climb has a multiplier of about 1.29×, so an 8:00/mi climb is roughly equivalent to a 6:12/mi flat effort.
Frequently asked
What is grade adjusted pace (GAP)?
Grade adjusted pace is your running pace normalized as if you ran on flat ground. It uses the energy cost of running up or down a slope (Minetti et al.) to translate hilly pace into an equivalent flat pace so you can compare efforts fairly.
How is GAP calculated?
We use the Minetti cost-of-running polynomial: C(g) = 155.4·g⁵ − 30.4·g⁴ − 43.3·g³ + 46.3·g² + 19.5·g + 3.6, normalized by C(0) = 3.6. The multiplier converts actual pace at a given grade into an equivalent flat (0%) pace.
Is grade adjusted pace the same as Strava GAP?
Strava uses an internal polynomial derived from the same Minetti energy-cost model. The values match within a few seconds per mile across realistic grades (−20% to +20%).
How accurate is GAP on long descents?
Energy-cost models capture metabolic cost but not the eccentric muscle damage from steep descents. GAP under-rates how hard a long downhill actually is on your quads — use it as a pacing tool, not a recovery tool.
Should I train by GAP or by actual pace?
Train hill workouts by effort and GAP — it keeps you from blowing up on climbs. For threshold and intervals on rolling terrain, GAP is the honest yardstick. For race pacing on a known course (Boston, NYC), study the elevation profile and pre-plan splits.
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