GAP Calculator
Use this GAP (Grade Adjusted Pace) calculator to see how different gradients affect your running pace. Enter your pace and incline to find the equivalent effort on flat ground, or convert treadmill speeds and inclines into real-world running pace. Perfect for quick treadmill conversions and understanding how hills impact your performance.
Enter any value and the others will update automatically
Positive for uphill, negative for downhill (e.g., 5 for 5% uphill, -3 for 3% downhill)
Equivalent Speed on 5% Gradient:
Pace
4:42 min/km
Speed
12.8 km/h
Speed
7.9 mph
Equivalent times for different distances:
| Distance | Time |
|---|---|
| 1Mi | 7:33.8 |
| 1K | 4:42.0 |
| 800M | 3:45.6 |
| 400M | 1:52.8 |