Trail Running Pacing Calculator

Upload a GPX route, set your target grade-adjusted pace, and get realistic race projections with pacing, elevation, and visual breakdowns

Drop your GPX file here

or click to browse

Target GAP (min/km)

Examples: 4:45, 00:04:45, or 285.

Start Time

Effort model

Uphill effort (0%)

Negative / Positive split (0%)

Phases

Choose how many phases share the same effort. Set 1 for a linear progression.

Exclude stopping time

Distance: —
Pace: —
Realized pace: —
Split pace: —
Estimated avg.: —
Realized split pace: —
Estimated time: —
Elevation: —

Waypoints / Checkpoints

Estimated arrival times based on your pacing plan

	Distance	Name	Estimated Time	Elevation

Realized Stops

Detected pauses during the activity (≥ 10s, grouped within 100m)

Total stopped

—

Distance	Time of Stop	Duration

Km	Split time	Split pace	Realized split pace	Δ vs plan	Light	Cumul. time	Gain	Cumul. Gain

Send these paces to Garmin PacePro

PacePro has no import. Its editor only lets you retype one split pace at a time, so a bookmarklet types the whole plan for you. Drag this link to your bookmarks bar once:

Send to PacePro

Click Copy for Garmin PacePro above.
Open your PacePro plan on Garmin Connect and click Edit splits.
Click the Send to PacePro bookmark, paste the plan, then Apply.
Click Done, then Save. PacePro recomputes the goal time from the splits.

Set the PacePro splits to every kilometre before you start, and do not touch the goal time afterwards — changing it wipes every split you just wrote.