What is VAM?
VAM shows how many meters of elevation gain you climb in one hour. If you climb 800 m in 1 hour, your VAM is 800 m/h. It does not replace pace, but it describes uphill effort much better when the gradient gets steep.
VAM Calculator
Calculate your VAM, or vertical ascent speed, in meters climbed per hour. It is a simple benchmark for comparing climbs, pacing uphill effort, and tracking progress on elevation-heavy routes.
Why is it useful?
On a long climb, pace per kilometer can be misleading: 9 min/km at 5% and 9 min/km at 18% are not the same effort. VAM helps you manage climbs with a more stable uphill benchmark.
Coach advice
Use VAM mainly on sustained climbs. On rolling trails with accelerations, descents, rocks, or altitude, combine it with perceived effort, heart rate, and terrain difficulty.
Result
VAM
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Average grade
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Climb pace
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Average speed
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Time per 100 m gain
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Example: 800 m of elevation gain in 1 h 15 gives a VAM of 640 m/h. Over a 6 km climb, that is about a 13.3% average grade.
This calculator gives a field benchmark. The same VAM can feel easy on a smooth fire road and very hard on a steep, technical, muddy, or high-altitude climb.
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Everything you need to know about TrailRun training plans, workout tracking, and features.
Is TrailRun right for me if I am new to trail running?
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The free version lets you get a personalized training plan, reschedule your workouts, create your own routes, sync your sessions with your watch, and benefit from coaching tips.
What does the Pro subscription really unlock?
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Can I move my sessions if my schedule changes?
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Can TrailRun help me avoid injuries or return after an injury?
TrailRun includes strength work, recovery, and progressive return-to-running programs designed by professionals. If you are injured or pain persists, the app does not replace medical advice.
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How does TrailRun adapt my training as I progress?
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