Grade-adjusted pace
What the slope costs.
Convert pace on any gradient to flat-ground effort, or target a pace for a given slope. Minetti energy cost model.
Model
Minetti 2002
Same biomechanical basis as Strava and Garmin GAP.
Use
Race pacing
Hold effort, not pace, on climbs and descents.
Run the numbers
Positive uphill. Negative downhill.
Grade-adjusted pace
4:51/km
Gradient table
| Grade | Actual pace |
|---|---|
| -30% | 3:19/km |
| -25% | 2:44/km |
| -20% | 2:26/km |
| -15% | 2:28/km |
| -10% | 2:54/km |
| -5% | 3:42/km |
| 0% | 4:51/km |
| +5% | 6:19/km |
| +10% | 8:03/km |
| +15% | 10:00/km |
| +20% | 12:09/km |
| +25% | 14:28/km |
| +30% | 16:58/km |