Understand how hills and trail terrain can affect your pace.
Elevation-adjusted pace calculator
Estimate a flat-equivalent pace from your average pace and a route’s total climbing and descending. The adjustment is illustrative: terrain, gradient distribution, surface, weather and running ability can change the effect substantially.
Important: the default ascent and descent rates are adjustable assumptions, not a universal scientific conversion. On technical trails or steep descents, the model may be inaccurate. Use effort and course knowledge alongside the estimate.
How to use this calculator
- Enter the average pace you actually ran and the distance.
- Enter total ascent and descent from your watch or course profile.
- Adjust the assumed climb cost and descent benefit if you have a better personal estimate, then calculate.
Related running resources
All running calculators · Trail and ultra running advice · Find a race
Frequently asked questions
Is elevation-adjusted pace exact?
No. This calculator uses adjustable assumptions for climbing and descending. Course gradients, technical footing, surface, weather and individual ability are not modelled.
Can I compare road pace with trail pace?
Only cautiously. A technical trail and a smooth road can produce very different effort and pace, even with similar elevation totals.
What do the default adjustment rates mean?
They are example values that you can change, not a validated universal standard. Personal training data or course-specific guidance may be more appropriate.