The empirical correction I use is 1 mile per 1000 feet of elevation gain. According to the calculator, if you can run 9:00 per mile on flat ground, or 36 minutes for four miles, adding 500 feet of elevation gain in that same distance will slow you down to 10:23 per mile, adding a total of 5.5 minutes. This is an ideal ratio that makes sure the elevation gain is in line with other parameters. But through it all it's clustered around that 1000ft gain = 1 mile flat and that's good enough for me. Take your 3,000 feet of gain and divide that by 5. Our chart will help you find the oxygen levels by elevation for many common altitudes. I've seen research out there that backs it up with a few caveats, such as sex, body type, load, terrain, etc. Grasping the concept of elevation gain and the ratio of climbs to flat terrain will help you both physically and mentally prepare for a day in the mountains. How to Find Grade of an Elevation. Grade is expressed as rise/run, so if the rise is 25 and the run is 80 the grade is 25/80. A good elevation gain that describes an acceptable route has a climbing of 100 feet per mile or 1000 feet every 10 miles. Again, this desaturation of oxygen from the blood and brain is what kicks on the adaptive response in the body, and by incrementally introducing the stimulus, users at sea-level can arrive at real altitude with little to no ill-effects. In our example, the hike is 10 miles round trip. Additionally, this section of the trail on the overall ascent that goes down 250 feet subsequently goes up on the descent, so it is counted as another gain in elevation. Sounds like "something" to me! Why didn’t we divvy that up by 10 miles? This can … If starting at an elevation of 1,000 feet (300 m), one gains 4,250 feet (1,300 m) on the ascent (not 4000 feet, because 250 feet is lost and then has to be "regained"). The number of miles in a hike goes hand in hand with the amount of elevation gain. Example: A race that climbs 300 feet would slow an 8 … Use the below grade percent incline and downgrade calculator to estimate the actual vertical distance change in feet if you know the grade percentage value and the horizontal distance. Every 100 feet of elevation gain slows you 6.6% of your average one mile pace (2% grade/mile). You should come up with 600 feet of elevation gain per mile. If you go above 10,000 feet (3,048 meters), only increase your altitude by 1,000 feet (305 meters) per day and for every 3,000 feet (915 meters) of elevation gained, take a rest day. He sought trails that averaged at least 1,000 feet in elevation gain per mile. In my opinion the primary factor that affects effort is the amount of elevation gain. "Climb High and sleep low." This is the maxim used by climbers. 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