Sprint time calculator
How fast are you for your age? Enter your 10m, 20m, 30m or 40m time to see where you stand, from developing to elite, using the same benchmarks as our sprint standards, football and rugby guides.
Built by Allan Smith, head coach at Edinburgh Sprint Coach: 4× British Champion, GB International and UKA Level 3 coach.Enter your time to see which band you're in for your age, how far you are from the next band, and the full benchmarks for your age group.
Three sets of benchmarks
Pick what you want to compare against. Each option uses the full tables from one of our guides.
Sprint standards by age
10m, 20m, 30m and 40m for boys and girls aged 8–18, from developing to excellent. See the tables
Football sprint times
10m, 20m and 30m for boys and girls aged 8–18, from developing to academy and elite level. See the tables
Rugby sprint times
10m, 20m and 40m for backs and forwards from U13 to senior (boys and men). See the tables
Adults: the all-sports and football benchmarks go up to age 18. If you're older, the calculator compares you with the 16–18 band, which is close to adult level. Rugby has its own senior band. Female rugby players are compared with the all-sports girls' benchmarks.
Get a time you can trust
The calculator is only as good as the time you put in. Our football and rugby benchmarks assume the way academies test: electronic timing gates and a standing start with the front foot 0.5m behind the first gate.
Warm up properly
15 minutes of easy running, mobility and a few build-up sprints. Never test cold.
Same start every time
A standing split stance, front foot 0.5m behind the line. No rocking back, no rolling start.
Two or three runs
Take 2–3 minutes' rest between runs and use your best time.
Same conditions
Same surface, same shoes, same timing method. A muddy pitch or a headwind will slow you down.
Hand-timed? Stopwatch and phone times nearly always come out faster than timing gates, especially over short distances. If you were hand-timed, treat your band as a rough guide: your true band may be one lower.
What to do with your result
Big, quick gains are available
Most of the improvement comes from technique: a better start, a better body angle and better arm action. A few coached sessions can make a visible difference.
Build speed and strength
Keep fixing technique, add regular fast sprinting with full recovery, and start strength and power work that suits your age.
Fine margins now
Small technical details and smart training decide the next few hundredths. Testing regularly with timing gates helps you see what's working.
Sprint Analysis: timed 10m–30m splits, slow-motion video and a written action plan for £60.
1:1 coaching from £60 at Meadowbank and across Edinburgh. Speed School for ages 8–15.
Racing on the track?
This calculator is for 10m–40m speed tests. For race times, use our UK rankings estimator and event guides.
Sprint time calculator: common questions
How does the sprint time calculator work?
Choose all sports, football or rugby, then enter your age, the distance and your time. The calculator compares your time with the benchmarks for your age group and shows your band, how far you are from the next band and the full benchmarks for your age.
What is a good 20m sprint time?
It depends on age and sex. On our all-sports standards, a 14–15-year-old boy running 3.05–3.24s is very good and under 3.05s is excellent. For a 14–15-year-old girl, 3.29–3.50s is very good and under 3.29s is excellent.
What is a good 10m sprint time?
For boys aged 16–18, 1.60–1.69s is very good and under 1.60s is excellent on our all-sports standards. For girls aged 16–18, 1.78–1.88s is very good and under 1.78s is excellent.
What is a good 40m sprint time?
For boys aged 16–18, 5.20–5.49s is very good and under 5.20s is excellent on our all-sports standards. On our rugby benchmarks, 16–18-year-old backs running 5.30–5.48s are at academy level.
Should I use a stopwatch or timing gates?
Timing gates are far more accurate. Stopwatch and phone times usually come out faster than gate times, especially over 10m and 20m, so treat a hand-timed result as a rough guide.
What start should I use?
Use a standing split stance with your front foot 0.5m behind the start line, and go in your own time. That's how most academies test, and it's what our football and rugby benchmarks assume.
I'm an adult. Can I still use it?
Yes. The all-sports and football benchmarks compare adults with the 16–18 band, which is close to adult level. The rugby option has its own senior band.
How often should I test my speed?
Every 4–6 weeks is plenty. Test in the same place, with the same start and the same timing method, so the results are comparable.
Find out how fast you really are
Get timed properly with timing gates and leave with a plan to move up a band.
Book a session Sprint Analysis