400m split calculator

Plan your 400m before you run it

Enter your goal time and effort level. Get a checkpoint-by-checkpoint pacing plan for the drive, transition, top speed, and hold-on phases.

Your Goal Race

Use mm:ss.ms, e.g. 0:55.00

Segment effort weights (drive 100%, transition 85%, top speed 90%, hold 100%) are fixed — they reflect how a 400m is actually run, not a personal setting.

0m50m200m300m400m
Segment time and cumulative split
SegmentSegment timeSplit at checkpoint
0M drive · 100% 50M transition · 85% 200M top speed · 90% 300M hold form · 100%

Why the 400m splits unevenly

Nobody sprints a 400m at one constant speed. Elite racers drive out of the blocks near full effort for the first 50m, ease off slightly through the backstretch to conserve energy, push back up near the 200m mark, and then fight to hold form as fatigue sets in over the final 100m.

This calculator applies that same four-phase shape to your goal time, so your splits reflect how a 400m is actually raced — not just your goal time divided evenly by four.

Before you race it

These splits are a pacing guide, not a guarantee — wind, track surface, and your own conditioning will shift the real numbers. Warm up thoroughly before any full-effort 400m, and stop if you feel sharp or unusual pain rather than pushing through it.

Racing a different distance?

Predict your time anywhere from the 100m to the marathon.

Open the Race Predictor