Elevation Adjusted Pace Calculator
Explore a hill energy-cost model from your flat pace and course segments.
Use horizontal distances from a course profile. Uphill and downhill distances must fit within the total; the remainder is treated as flat. Set a segment's distance to zero when its gain or loss is zero.
Modeled time difference: +3.7 minutes compared with flat ground.
We apply Minetti's running energy-cost equation separately to average uphill and downhill slopes. RaceThere then assumes equal metabolic power to translate the cost ratio into pace.
Use the adjusted pace to compare a hilly course with your flat pace. Factor in technical terrain and steep descents when planning your effort on each section.
See the formula and studyHow we calculate this
C(g) = 155.4g⁵ − 30.4g⁴ − 43.3g³ + 46.3g² + 19.5g + 3.6; pace factor = weighted course cost ÷ C(0).
Minetti and colleagues measured running energy cost across treadmill slopes. Grade g is vertical rise divided by horizontal distance. We apply their polynomial to the average uphill and downhill slopes, weight by horizontal segment distances, and treat the remainder as flat. RaceThere assumes equal metabolic power when translating the cost ratio into pace.
Sources: Minetti et al. (2002): energy cost at uphill and downhill slopes.
Using your results
Use horizontal distances for the uphill and downhill sections so the calculator can estimate their slopes. The model accepts average slopes from −45% to +45%. Use the adjusted pace to compare courses, then account for technical terrain and steep descents when planning your effort.
Common questions
Why do I need uphill and downhill distances?
The same elevation gain can be spread over a long gentle climb or a short steep one. The energy-cost model needs slope, so total gain and loss alone are insufficient.
Is this the same as my watch's grade-adjusted pace?
No. This estimates course pace from a flat baseline under an equal-power assumption. Watch platforms can use different models and detailed recorded segments to estimate a flat-equivalent pace.