Anaerobic Efficiency Test With 400 Metre Drop Off Test

400 Metre Drop Off Test. The objective of this test is to monitor the athlete’s anaerobic efficiency.
Required resources
To undertake this test you will require:
  • 400m track
  • Stop watch
  • Assistant.
How to conduct the test
The test is conducted as follows:
  • The athlete is timed running at full speed over 100 metres
  • The athlete takes a five-minute recovery
  • The athlete is timed running at full speed over 400m
  • The time for the 400m is converted to 100m splits by dividing the time by 4
  • The 100 metre sprint time is then subtracted from the split-time, giving the drop off time.
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.
  • 100m time = 13.0 seconds
  • 400m time = 60.0 seconds
  • 60 / 4 = 15 seconds
  • 15 – 13 = a drop off time of 2 seconds
The aim is always to reduce the ‘drop off time by increasing anaerobic efficiency. A top female 400m runner has a ‘drop off time of around 0.7 seconds
Target group
This test is suitable for sprinters but not for individuals where the test would be contraindicated.
Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.

There are no published tables to relate results to potential performance in competition.


Mackenzie, Brian. 2005. 101 Performance Evalution Test. Electric World Plc. London.
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