Grade Adjusted Pace Calculator
Estimate the level running pace with a similar metabolic cost to a steady uphill or downhill effort.
Enter actual pace and average grade. Use a positive grade for climbing and a negative grade for descending.
Calculator
Enter your numbers, then select Calculate.
How the calculator works
This tool applies the Minetti fifth degree metabolic cost relationship for running gradients, then compares the entered grade with the model value for level running.
How to use the result
Use the result as a consistent planning number. Record the inputs with the answer so a later comparison uses the same method.
Recalculate when the underlying inputs change. Avoid comparing results created with different units, measurement methods, or machine settings.
What the result does not include
Grade adjusted pace is an estimate, not a prediction. Technical terrain, altitude, heat, wind, fatigue, and downhill skill can outweigh the slope adjustment. The model is most useful for steady grades between minus 30 and 30 percent.
Frequently asked questions
Is grade adjusted pace the same as race pace?
No. It isolates a modeled slope cost and does not account for terrain, weather, fatigue, or pacing strategy.
Can I use a negative grade?
Yes. Enter a negative number for downhill running, within the stated model range.