200 meter workout effort/pace chart

Time	100%	98%	95%	90%	85%	80%	75%	70%
24	24	24.5	25.3	26.7	28.2	30	32	34.3
24.5	24.5	25	25.8	27.2	28.8	30.6	32.7	35
25	25	25.5	26.3	27.8	29.4	31.3	33.3	35.7
25.5	25.5	26	26.8	28.3	30	31.9	34	36.4
26	26	26.5	27.4	28.9	30.6	32.5	34.7	37.1
26.5	26.5	27	27.9	29.4	31.2	33.1	35.3	37.9
27	27	27.6	28.4	30	31.8	33.8	36	38.6
27.5	27.5	28.1	28.9	30.6	32.4	34.4	36.7	39.3
28	28	28.6	29.5	31.1	32.9	35	37.3	40
28.5	28.5	29.1	30	31.7	33.5	35.6	38	40.7
29	29	29.6	30.5	32.2	34.1	36.3	38.7	41.4
29.5	29.5	30.1	31.1	32.8	34.7	36.9	39.3	42.1
30	30	30.6	31.6	33.3	35.3	37.5	40	42.9
31	31	31.6	32.6	34.4	36.5	38.8	41.3	44.3
32	32	32.7	33.7	35.6	37.6	40	42.7	45.7
33	33	33.7	34.7	36.7	38.8	41.3	44	47.1
34	34	34.7	35.8	37.8	40	42.5	45.3	48.6
35	35	35.7	36.8	38.9	41.2	43.8	46.7	50
36	36	36.7	37.9	40	42.4	45	48	51.4
37	37	37.8	38.9	41.1	43.5	46.3	49.3	52.9
38	38	38.8	40	42.2	44.7	47.5	50.7	54.3
39	39	39.8	41.1	43.3	45.9	48.8	52	55.7
40	40	40.8	42.1	44.4	47.1	50	53.3	57.1

400 meter workout effort/pace chart

Time	100%	98%	95%	90%	85%	80%	75%	70%
49	49	50	51.6	54.4	57.6	61.3	65.3	70
50	50	51	52.6	55.6	58.8	62.5	66.7	71.4
51	51	52	53.7	56.7	60	63.8	68	72.9
52	52	53.1	54.7	57.8	61.2	65	69.3	74.3
53	53	54.1	55.8	58.9	62.4	66.3	70.7	75.7
54	54	55.1	56.8	60	63.5	67.5	72	77.1
55	55	56.1	57.9	61.1	64.7	68.8	73.3	78.6
56	56	57.1	58.9	62.2	65.9	70	74.7	80
57	57	58.2	60	63.3	67.1	71.3	76	81.4
58	58	59.2	61.1	64.4	68.2	72.5	77.3	82.9
59	59	60.2	62.1	65.6	69.4	73.8	78.7	84.3
60	60	61.2	63.2	66.7	70.6	75	80	85.7
61	61	62.2	64.2	67.8	71.8	76.3	81.3	87.1
62	62	63.3	65.3	68.9	72.9	77.5	82.7	88.6
63	63	64.3	66.3	70	74.1	78.8	84	90
64	64	65.3	67.4	71.1	75.3	80	85.3	91.4
65	65	66.3	68.4	72.2	76.5	81.3	86.7	92.9
66	66	67.3	69.5	73.3	77.6	82.5	88	94.3
67	67	68.4	70.5	74.4	78.8	83.8	89.3	95.7
68	68	69.4	71.6	75.6	80	85	90.7	97.1
69	69	70.4	72.6	76.7	81.2	86.3	92	98.6
70	70	71.4	73.7	77.8	82.4	87.5	93.3	100
71	71	72.4	74.7	78.9	83.5	88.8	94.7	101
72	72	73.5	75.8	80	84.7	90	96	103
73	73	74.5	76.8	81.1	85.9	91.3	97.3	104
74	74	75.5	77.9	82.2	87.1	92.5	98.7	106
75	75	76.5	78.9	83.3	88.2	93.8	100	107
76	76	77.6	80	84.4	89.4	95	101	109
77	77	78.6	81.1	85.6	90.6	96.3	103	110
78	78	79.6	82.1	86.7	91.8	97.5	104	111
79	79	80.6	83.2	87.8	92.9	98.8	105	113
80	80	81.6	84.2	88.9	94.1	100	107	114
81	81	82.7	85.3	90	95.3	101	108	116
82	82	83.7	86.3	91.1	96.5	103	109	117
83	83	84.7	87.4	92.2	97.6	104	111	119
84	84	85.7	88.4	93.3	98.8	105	112	120
85	85	86.7	89.5	94.4	100	106	113	121
86	86	87.8	90.5	95.6	101	108	115	123
87	87	88.8	91.6	96.7	102	109	116	124
88	88	89.8	92.6	97.8	104	110	117	126
89	89	90.8	93.7	98.9	105	111	119	127
90	90	91.8	94.7	100	106	113	120	129