400m Split Calculator
Calculate your 400m race splits based on your target time and effort level.
Want to master your 400m race strategy? Download our free guide:
Get Free Ebook: 6 Steps to SpeedUnderstanding 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