400m Split Calculator

Calculate your 400m race splits based on your target time and effort level.

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Understanding the 400m Race Strategy

The 400m race is broken down into four strategic segments:

  • First 50m (100% effort): Explosive start and acceleration phase
  • Next 150m (85% effort): Establish race rhythm and conserve energy
  • Next 100m (90% effort): Maintain form while increasing effort
  • Final 100m (100% effort): Maximum effort to the finish

Training with Different Effort Levels

Use the effort level slider to calculate split times for training sessions. For example:

  • 100%: Race day performance
  • 90%: High-intensity training
  • 80%: Tempo runs
  • 70%: Recovery runs