This test is designed to measure anaerobic capacity. All you have to do is run a 100m, wait 5min, and run a 400m. Enter the times in the appropriate spots to find the value. The aim is always to reduce the ‘drop off’ time by increasing anaerobic efficiency. A top female 400m athlete will have a ‘drop off’ time of around 0.7 seconds. You should aim for a <2 value.

Frank Horwill’s 40 yard test is used to predict an athlete’s potential 400 meter time.

I modeled this off of Brian Mackenzie’s data in his Sprint Prediction Calculators. For this one you need to know your 100m time. It will also give you your 200m as a bonus.

I modeled this off of Brian Mackenzie’s data in his Sprint Prediction Calculators. For this one you need only know your 200m time.

Estimation based off 45 professional athletes who run the 100m, 200m, and 400m.

Estimation based off the classic 800m estimate using a 400m PR.

Estimation based off the classic 400m estimate using a 200m PR.

Estimation based off the classic 400m estimate using a 100m PR.

Estimation based off Sam Harding’s formula for an 800m using a 400m PR.

References:

1. 100m, 200m, and 400m Prediction Formulas
   by C. D. Chester
2. 400m Predictor Test
   by Brian Mackenzie
3. 400m Drop Off Test
   by Brian Mackenzie
4. Understanding Correlations Between Short Sprint Distance Ratios
   by C. D. Chester
5. Predicting 800m Times
   by Sam Harding
6. 400m Estimate Using Multiple Linear Regression
   by C. D. Chester