Pace band generator

Why use a pace band?

A pace band prints your per-km splits to wear on your wrist on race day. It's the #1 tactical tool to hit a goal time: instead of doing mental math at every km marker, you just glance at your wrist and confirm you're on pace.

How elevation adjustment works

On a flat course, splits are identical. On a hilly course, we apply the Minetti polynomial formula which models the energy cost of running on slopes. A km at +5% grade costs ~26% more energy than a flat km; a km at -5% costs ~17% less. Your splits are adjusted accordingly — slower uphills, faster downhills — so you finish right on your goal time.

3 possible route sources

• Event: pick from the Québec race calendar. Distance pre-filled from the event type.
• GPS trail: if your race isn't listed, pick a trail from the site. Splits are elevation-adjusted when GPS data is available.
• Custom distance: simply enter the distance and goal time.

Printable format

The PDF is sized 60 mm wide — the ideal width to cut out, fold and attach to your wrist or a sport bracelet. Print in color (grades >2% show in red, downhills in green) or black & white, it stays readable.

Race-day strategy tips

• On a rolling course, don't fight the hills: aim for the total time, not a rigid split.
• For a first marathon, add 30-60 sec to your target pace for the first hour (controlled start).
• On a trail race, the band is most useful for aid station check-ins — raw pace varies too much.

FAQ

Is the pace band really free?

Yes. No signup, no download limits, no watermark. It's a service we offer the running community in Québec. The only ask: if you find it useful, share it with your club.

How is this different from a regular pace calculator?

A pace calculator gives you ONE number (the average min/km to hit your goal). A pace band gives you EVERY km split, adjusted to the actual course profile. On a flat course they're the same. On Bromont, Mont-Mégantic or any hilly race, they can differ by 30+ seconds between an uphill and a downhill km.

How do I import my own GPX file?

In the source picker, click "My GPX" and upload the .gpx file from your computer. Files from Strava (activity or segment export), Garmin Connect (route or activity), Coros and Suunto are supported. The track is parsed to extract distance and elevation profile — the Minetti adjustment is automatically applied to your splits.

Which GPX file format works?

Any standard GPX with <trkpt> (track points) or <rtept>(route points). Elevation (<ele>) is read when present. Files over 1000 points are auto-downsampled to ~500 to keep the tool snappy.

Is the elevation-adjusted pace really more accurate?

For moderate elevation (< 200 m over 10 km) the difference vs constant pace is small. For hilly races (Two Rivers Marathon, Bromont Ultra, Mont-Mégantic, Harricana), the difference is significant: a runner who tries to maintain constant pace up the climbs burns their legs and bonks in the second half. The adjusted band tells you "slow here, push there" — you finish right on your goal, no wall.

Print format: why 35 mm wide?

That's the standard width for a runner's wrist band (between the watch strap and the wrist). At 35 mm you can cut it with scissors and tape it to your wrist with a small piece of clear tape. Length adjusts to your wrist circumference (12-25 cm).

Do I need to print in color?

Not required — the band stays readable in black & white. Color just adds a light red tint on uphill kms and light green on downhills, which helps spot tough sections at a glance during the race.

Countdown mode: when to use it?

Countdown shows km in reverse (42, 41, ..., 1) with the cumulative time to reach each marker. Many runners prefer this in the second half: "8 km left at 1h22" is psychologically more motivating than "I'm at km 34 at 2h38". Test it in training before race day.

Does the band support miles?

Currently the tool shows km splits. If you're running a US marathon or an ultra measured in miles, choose "Custom distance" and enter the distance in km (1 mi = 1.609 km, marathon = 42.195 km, 50 mi = 80.4672 km). A miles option is coming soon.