Elevation Adjusted Pace
Calculate your Grade Adjusted Pace (GAP) to see what your hilly run would equal on flat ground. Compare your effort across any terrain.
Famous Course Presets
Frequently Asked Questions
What is Grade Adjusted Pace (GAP)?
Grade Adjusted Pace is a calculation that shows what your pace would be on flat ground for the same effort level. It accounts for the extra energy cost of running uphill and the reduced cost of running downhill. GAP lets you compare hilly runs to flat runs and understand your true fitness level regardless of terrain.
How does elevation affect running pace?
Running uphill costs approximately 12 extra seconds per mile for every 1 percent of grade. Running downhill saves about 6 seconds per mile for every 1 percent of grade. Note that uphill costs more than downhill saves, which is why a course with equal amounts of climbing and descending is still harder than a flat course.
Why does uphill cost more than downhill saves?
Going uphill requires your muscles to do extra work against gravity. Going downhill, gravity helps, but your muscles must absorb impact forces to control your descent. This eccentric braking action means you do not get back all the energy you spent climbing. The net effect is that any hills make a course slower than a flat equivalent.
Is the Boston Marathon actually fast because it is downhill?
Boston has a net downhill of about 116 meters (380 feet), which does help times slightly. However, the Newton Hills between miles 16 and 21, including Heartbreak Hill, come at a point when runners are already fatigued. Many runners actually run Boston slower than their flat marathon PR because of these late-race climbs.
How accurate is a GAP calculator?
GAP calculations provide a good estimate but are not perfect. They use average grade over the entire course, which means they cannot account for the specific placement of hills. A course with all its climbing in the first half is very different from one with climbing in the last half, even if total elevation is the same.
Can I use GAP to predict my race time on a hilly course?
Yes, you can work backward. If you know your flat race pace, add the estimated hill penalty to predict your hilly course time. Select a famous course preset or enter the elevation data for your target race. Keep in mind that actual results will vary based on where the hills fall in the course.
What is the effort multiplier?
The effort multiplier shows how much harder or easier a run was compared to running on flat ground. A multiplier of 1.05 means your effort was 5 percent harder than the same pace on flat terrain. A multiplier below 1.0 means the net downhill made your effort easier than a flat run at the same pace.
Should I adjust my pace for hills during a race?
Most coaches recommend running by effort rather than pace on hilly courses. This means slowing down on uphills and letting gravity help on downhills. Trying to maintain a constant pace on hills usually leads to burning out on the climbs. Even pacing by effort typically produces faster overall times.
How do I find the elevation data for my race?
Most race websites publish elevation profiles and total gain and loss figures. You can also use mapping tools like Strava, AllTrails, or Google Earth to trace a course and get elevation data. GPS watches record elevation during runs, though barometric altimeters are more accurate than GPS-only elevation.
Is this elevation adjusted pace calculator free?
Yes, this GAP calculator is completely free with no sign up required. Calculate your grade adjusted pace for any run and explore famous course presets. Bookmark this page and use it after every hilly run.
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