Build a marathon pacing calculator that adapts to hills, weather, and heart-rate caps—powered by your Strava history synced with StrideSync. Ship a printable race card and a dynamic sheet in one afternoon.
Baseline fitness inputs
Auto-pull long runs, tempo, and race-pace workouts from Strava via StrideSync.
Course difficulty
Import GPX, compute grade-adjusted pace (GAP), and hill fatigue per segment.
Weather load
Heat/humidity (WBGT or temp+dew point) to set HR caps and adjust target pace.
Race card output
5K/10K splits, hill notes, gels, water stops, and printable PDF/phone view.
The template ingests your StrideSync sheet, imports a GPX course profile, applies heat adjustments, and outputs segment targets with HR caps and gel timing.
Heat adjustment (sec/mile)
=IF(WBGT>72,(WBGT-72)*3,0)Segment GAP pace
=ACTUAL_PACE - (GRADE * 12)Adjusted target pace
=BASE_PACE + HeatAdj + HillAdjHR cap by segment
=MIN(LT_HR, EASY_HR + SegmentFatigue)Tip: Use MAP or LAMBDA to keep calculations clean as you import GPX rows.
Course profile
Convert GPX to a table: distance, elevation, grade. Add “segment” column for 5K/10K splits.
Heat/humidity
Use temp + dew point → WBGT estimate. Apply penalties: ~2–3 sec/mi per WBGT point over 72°F (adjust if you’re heat-adapted).
HR caps
Set a base cap (e.g., LT-5 bpm) and lower it on hot segments; raise slightly on cool/shaded segments.
Gels & aid plan
Insert gels every 25–35 minutes; align with aid stations. Add a “reminder” column for each segment.
Forecast aware
The sheet recalculates pace and HR caps when you update forecast and GPX. Run a cool and hot scenario to de-risk pacing.
Checklist
Paste distance/elevation, add temp/dew point, and pick heat penalty.
Negative/steady/positive split options apply to segment paces.
Use a compact view for phone/watch cheatsheet.
Ship your race plan
Connect StrideSync, drop in your GPX and forecast, and export a race card you can trust.