Grade Adjusted Pace Calculator
Estimate the level running pace with a similar metabolic cost to a steady uphill or downhill effort.
Enter your details
Enter your numbers, then select Calculate. Nothing is stored, sent, or transmitted.
- 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.
- 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.
- The calculation runs in your browser. Nothing you enter is stored, sent, or transmitted.
What does this grade adjusted pace calculator tell you?
Estimate the level running pace with a similar metabolic cost to a steady uphill or downhill effort.
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.
Where the number stops being useful
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.
What is the catch?
Check every entry and keep units consistent. When an input is uncertain, calculate a reasonable high and low case so you can see how much the answer depends on that number.
Nothing entered here is stored, sent, or transmitted. The calculation runs in your browser.
Common 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.
This calculator gives an estimate for general information. It is not medical advice and does not account for your full health history. Read the health disclaimer.