Free tools for sprinters
Calculators, time charts, recruiting standards and guides from the Sprint University coaching team. Free to use, no sign-up.
How Fast Is My Time?
Rate your 100m, 200m, 400m and 40-yard dash against averages by age and level.
- Average 100m timeAverage and good 100m times by age, from youth nationals to the world record.
- Average 200m timeAverage and good 200m times by age and level, with state and NCAA marks.
- Average 400m timeWhat counts as a good 400m time in youth, high school, college and elite racing.
- Average 400m time by age400m times for ages 12 to 18 from the 2025 AAU Junior Olympics.
- Average 40-yard dash time40-yard dash averages for high school, college and NFL Combine players.
Speed Comparisons
Convert a 40-yard dash to a 100m and back, then compare your time with the fastest athletes alive.
- 40-yard dash to 100mConvert a 40 to a 100m and back, with a full chart.
- 40-yard dash to mphAverage and estimated top speed for any 40 time.
- Fastest 40-yard dash everEvery NFL Combine 40 of 4.27 or faster since 1999.
- How fast can a human run?Record top speeds and what limits them.
- Usain BoltTop speed in mph and km/h, plus his 40-yard split
- Tyreek HillPro Day 40, track PRs and game speed
Track Calculators
Wind-adjusted times, hand-to-electronic timing, World Athletics points, masters age grading and multi-event scoring.
- Decathlon CalculatorScore all ten events with the official World Athletics tables, men's and women's.
- Heptathlon CalculatorWomen's heptathlon and men's indoor heptathlon points, event by event.
- Pentathlon CalculatorIndoor pentathlon (women's and men's) and the men's outdoor pentathlon.
- World Athletics Points CalculatorSingle-event scores from the 2025 World Athletics Scoring Tables, plus equivalent marks.
- 100m Wind CalculatorCorrect 100m, 200m and hurdles times to zero wind, and 100m times to sea level, with published models.
- Hand Timing to FAT ConverterConvert hand-timed marks to fully automatic timing with the official +0.24 / +0.14 s rule.
Get Faster
Sprint University's coaching guides to sprinting faster, covering starts, acceleration, top speed and the workouts that train them.
- How to Run FasterWhat makes a sprinter faster, and a plan to train it and test your progress.
- Sprint WorkoutsAcceleration, top-speed, tempo and speed-endurance sessions written out with sets, reps and rest.
- Speed TrainingHow to lay out a week of speed work around high and low days, and how to progress it.
- Block StartHow to set your blocks, the on-your-marks and set positions, and how to push out of them.
- Sprint FormHow to move when you accelerate and at top speed, and the form faults that slow you down.
- Sprint DrillsThe A-march, A-skip, B-skip, wicket runs and ten more drills, with what each one fixes and how much to do.
Recruiting Standards
See which college track programs your times put you in range for.
- D1 track recruiting standardsWhat Division I programs publish for the 100m, 200m, 400m and hurdles, next to NCSA's D1 ranges.
- D2, D3 and NAIA recruiting standardsPublished Division II and III marks plus NCSA's guidance for D2, D3 and the NAIA.
- UCLA track recruiting standardsUCLA (Big Ten): published sprint, hurdle and 800m/1600m standards, 2024-25.
- USC track recruiting standardsUSC (Big Ten): published sprint, hurdle and 800m/1600m standards, 2025-26.
- Duke track recruiting standardsDuke (ACC): published sprint, hurdle and 800m/1600m standards, 2025-26.
- Clemson track recruiting standardsClemson (ACC): published sprint, hurdle and 800m/1600m standards, 2026-27.
The Sprint University app
Get a sprint plan built around your times
The Sprint University app builds your training from your current times and adjusts each session to how recovered you are that morning. The program comes from Lawrence L.O. Johnson's own training.
Get Sprint University