Is there a table of effort needed when running uphill and downhill?
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.
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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
The page Teemu found links to 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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