I want to thank Ryan Banta for an hour+ long discussion on testing for Track and Field.
The question to ask is, why test? Is there a correlation? Are you keeping your athlete’s “honest”?
Of course, the best test for 400m is to run a 400m!
If you use a 10-15m fly start, you can add 1 second for acceleration (though some track aficionados will argue 1.17 seconds is the more realistic number. I am using 1.0 based on the research from Valeriy Borzov.