Trail Pace Converter
Convert your flat-ground pace into a realistic trail pace for any gradient — based on the same grade-adjusted-pace (GAP) model Strava uses. Free, instant, no account needed.
Grade-Adjusted Pace
| Grade | Equivalent pace |
|---|---|
| -20% | 3:00 /km |
| -15% | 3:04 /km |
| -10% | 3:35 /km |
| -5% | 4:35 /km |
| 0% | 6:00 /km |
| +5% | 7:49 /km |
| +10% | 9:57 /km |
| +15% | 12:22 /km |
| +20% | 15:01 /km |
How the GAP Table Is Calculated
Based on the energy-cost model published by Minetti et al. (2002), which describes how the energy cost of running changes with gradient — the same physiological basis Strava's and trailmath.run's own GAP calculator use. For each gradient, the equivalent pace is the pace that costs the same energy at that grade as your flat-ground pace does on the flat.
Frequently Asked Questions
What is grade-adjusted pace (GAP)?
GAP converts the actual pace you're running on a hill into the flat-ground equivalent pace that costs the same energy — so you can fairly compare effort across different terrain.
What data is this table based on?
It's based on Minetti et al.'s (2002, Journal of Applied Physiology) research measuring the energy cost of running/walking at different gradients — the same data Strava's own GAP calculation is built on.
How reliable is this on very steep gradients?
Minetti's data covers roughly up to 45% grade; extrapolating beyond that range isn't reliable, so this calculator doesn't go past that limit.