What this result means
Flat-equivalent pace interprets a segment you already ran on a grade. Uphill watch pace understates effort; downhill overstates it. This page is the hills-category twin of grade-adjusted pace.
Use it after a hill workout when you want the flat language for training logs. Use hill pace when you are planning the climb from a flat target. Performance grade-adjusted pace stays the general GAP tool.
At 5:00/km and 5% uphill, flat-equivalent pace is faster than 5:00. At −5%, flat-equivalent pace is slower than the watch pace.
A steep 7:00/km climb can match a much quicker flat effort. Pair with the hills board if you need gain and finish clocks too.
Calculation method
Flat-equivalent pace = hill pace × (flat cost ÷ grade cost) from Minetti 2002. Identical to gradeAdjustedPace on this site.
Estimate only. Not a GPS product and not a hilly-race predictor by itself.
One grade percent cannot describe a rolling course. Surface, wind, and shortened stride are not modelled.
Frequently asked questions
Is this the same as grade-adjusted pace?
Yes for the math. This page lives in Hills with course-planning copy. The performance GAP page is the general segment tool.
How do I plan the pace before the hill?
Use the hill pace calculator or the hills board. Those start from flat effort and give the pace to run on the grade.
Can I predict a hilly race finish here?
No. Open the uphill race predictor or elevation-adjusted finish calculator for course-gain finish estimates.
Does negative grade work?
Yes. Downhill reduces energy cost in the model, so flat-equivalent pace is slower than the watch pace.