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I'm training by running on trails. There is a lot of uphill and downhill sections in my routes, so I would like to split a route in sections which have similar slope then calculate a pace for every section of the route.

I would like to know if there some kind of factor or a table of effort that could help me to calculate this.

5
+50

The page Teemu found links to http://jap.physiology.org/content/93/3/1039. Here is what I get by eyeballing Figure 1, Metabolic energy cost of walking or running as a function of the gradient, figure B:

Grade........ Energy used compared to flat
-50%..........105%
-40%..........100%
-30%...........70%
-20%...........60%
-10%...........60%
0%............100%
10%...........170%
20%...........250%
30%...........360%
40%...........420%
50%...........550%

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  • yes this is a very good candidate of answer to the question! – Artemination Jun 3 '15 at 13:57
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    Thanks for the encouragement! It got me to pull out the data into a more quickly useful answer. – Noumenon Jun 3 '15 at 19:52
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Take a look of a "Constant Effort" table of Calories burned running and walking page at FellRnr.com. That site is a treasure trove of all kind of running related data

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  • Just for clarification: Fellrnr is quoting the same paper by Minelli as Noumenon does in his answer. So they are based on the same data/formulas (but there are a lot of other formulas around ...). – hchr Sep 29 '16 at 6:40

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