Hill-adjusted pace

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Hill-adjusted pace

What a climb costs and a descent gives back, and the flat pace it is worth

It runs entirely in this browser tab: your times, weights and training are never uploaded, and the tool makes no network request while it works. Open your browser's network panel and try it — nothing leaves the page.

What it takes

Distance
A value you supply.
Time
A length of time.
Ascent (m)
Optional.
Descent (m)
Optional.

An example

distance = 10
time = 50:00
ascent = 200
descent = 200

Settings

Distance unit
Declared rather than guessed: the same run is 5:00 a kilometre and 8:03 a mile. Choices: km, mi.
Direction
From the hilly time to the flat one it is worth, or the other way about. Choices: To the flat equivalent, To the hilly time.

How to use it

  1. Fill in the boxes above. Anything you leave blank the tool works out.
  2. Adjust the settings beside it until the result is what you wanted.
  3. Copy the result, or save it as a file. The result updates as you type.

Questions

Which unit are the distances in?
Whichever one you set. Kilometres and miles are both here and the setting says which, because a pace is per unit: the same run is 5:00 a kilometre and 8:03 a mile, and a tool that guessed would be wrong by 61 per cent in a way that looks entirely plausible.
Why does the race predictor show two answers?
Because Riegel and Cameron disagree by minutes over a marathon and neither of them knows whether you have run the mileage. The spread between them is the honest answer; a single number would be a claim nobody can make. Riegel's exponent is a setting for the same reason — the published 1.06 was fitted to world records.
Is this training advice?
No. The paces and zones come from published tables fitted to a population, and every one of them is a band rather than a boundary — the number is where to start. The workout plan is a template that knows nothing about your history or your injuries, and it says so.
Is what I type uploaded anywhere?
No. This page carries the whole tool as WebAssembly and runs it on your own device. A race time is a person, a body weight is a person, and a training log says where somebody lives and when they are out running; none of it is sent anywhere.

Other tools for running

Running pace
Time, distance and pace: any two of them give the third, with a table of splits

Race time predictor
What a result at one distance says about another, by two formulas that disagree

Pace band
A target time spent across a race, split by split, evenly or not

Training paces
Five paces from one recent race, each with what it is for

Swim pace
A swim as a time per hundred, per length, and at every pool distance

Shoe mileage
How far each pair has gone and how much is left, with the life a rule of thumb

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