Friday’s article on Calculating 400 meter Potential stopped at 60 meters.
So to continue the downward spiral, I will show some extrapolations from 30 meter fly times or running start.
You can use the Freelap to accurately test 30 meter fly times.
I wrote a lengthy piece on What is a good time for 30 meters for Soccer and Football a year ago, which accounts for the acceleration.
If you want to do this test with blocks, then I add 1 full second for acceleration out of the blocks, as referenced in the Valeri Borzov – Training Procedures in Sprinting article
Calculating 100 meter Potential from 30 meters
First number 30m fly time (seconds), second number 100m time using blocks. (Add 1 second if you use blocks)
- 3.30 = 11.99
- 3.20 = 11.67
- 3.10 = 11.34
- 3.00 = 11.00
- 2.95 = 10.84
- 2.90 = 10.67
- 2.85 = 10.50
- 2.80 = 10.34
- 2.75 = 10.17
- 2.70 = 10.00
- 2.65 = 9.84
So, to break 11 seconds for the 100 meters, you’ll need to run at least 4.00 for 30 meters with blocks, or 3.00 without blocks with a flying start.
Speed does not lie.
How do you stack up?
Just to put this in perspective, from above, world class elite sprinters go under 3.70 with blocks or 2.70 with a running start.