Strava GAP Algorithm Deep Dive: Minetti Energy Cost & Hill Pacing Strategy

When training across hilly terrain or undulating mountain courses, runners encounter an apparent physiological paradox: grinding up an 8% gradient at maximal heart rate yields a sluggish 6:30/km pace, while floating downhill registers 3:45/km.

Standard pace fails to quantify metabolic work on variable gradients. To resolve this, exercise physiologists established Grade Adjusted Pace (GAP) based on Alberto Minetti’s energetic cost equations.