Frequently Asked Questions
Learn how Pace Planner works and how to get the most out of your training.
What is Grade Adjusted Pace (GAP)?
Grade Adjusted Pace (GAP) estimates the equivalent pace you would be running on flat ground given the same effort on a hill. Running uphill requires more effort, so your GAP will be faster than your actual pace. Conversely, running downhill requires less effort, so your GAP will be slower than your actual pace.
How is Grade Adjusted Pace calculated?
Pace Planner uses the Minetti mathematical model for human locomotion on inclines. It calculates the physiological energy cost of running at various gradients (both uphill and downhill) and translates that cost into an equivalent flat-ground pace.
How should I use Grade Adjusted Pace splits?
GAP pacing splits tell you what actual pace to run on each mile or kilometer of a hilly race to maintain a perfectly flat physiological effort. If a mile has a steep climb, the splits table will suggest a slower actual pace so you don't burn out. On descents, it will suggest a faster actual pace where gravity does the work.
What is the Pace Calculator?
The Pace Calculator lets you generate split grids for flat courses (e.g., track runs, flat road marathons) to help you pace your target finish time perfectly. It generates split lists for your target pace alongside +/- 5-second and 10-second variations.