What this result means
Elevation-adjusted finish starts from the flat time you want on a distance, then applies a Minetti multiplier from average grade implied by gain. It is the goal-time twin of the uphill race predictor.
Use pace bands and even-split tools for flat tactics. Use the hills board when you want hill paces across many distances at a constant grade.
3:00:00 marathon with 400 m gain → finish slower than 3:00 by the average-grade multiplier for that gain over 42.195 km.
A flat goal with 0 m gain returns the same clock (multiplier 1 at 0% grade).
Calculation method
Average grade % = (gain_m ÷ (distance_km × 1000)) × 100. Finish = flat seconds × (Minetti cost(grade) ÷ cost(0)).
Estimate. Not a GPS profile and not medical or coaching advice.
Net gain misses out-and-back descents that still cost legs. Heat, wind, and aid-station time are not included.
Frequently asked questions
How is this different from the uphill race predictor?
This page starts from a flat goal on the target distance. The predictor starts from another flat race and may scale with Riegel first.
How is this different from pace bands?
Pace bands print even or slightly uneven splits for a goal. This page changes the goal clock for climb using average grade.
What gain should I enter?
Use the race’s published elevation gain when you trust it. Remember published gain is often cumulative climb, while this model treats your number as net climb for average grade.
Will it help on a rolling course with equal ups and downs?
Net gain near zero will barely move the clock. Real cost can still be high; this heuristic is limited on that profile.