Upload a race or route GPX file and use Strava GAP (Grade Adjusted Pace) logic to turn your target finish time into kilometer-by-kilometer pacing, adjusted for grade with fueling and heart-rate cues.
Route + Settings
Or upload GPX file (< 5 MB)
Target finish
Max heart rate (optional)
Training intensity (Daniels)
Segment distance
Pacing strategy
How Do I Get a GPX File?
- Strava: open a public activity -> three-dot menu -> Export GPX.
- Garmin Connect: activity page -> gear menu -> Export to GPX.
- Race website: some courses provide KML/GPX downloads under Course Map.
- Draw manually: use gpx.studio and export the route.
Method
- GAP formula: a Strava-style polynomial fit converts actual pace into equivalent flat effort.
- A 5% climb is roughly 27% slower; 10% is roughly 55% slower; a -5% descent can be faster, but very steep descents slow down again.
- Heart-rate ranges follow Daniels VDOT conventions; fueling references IAAF / Stellingwerff guidance.
Choose a route and generate a pace plan to see results here.