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40-Yard Dash Calculator

How fast is your 40-yard dash?

Enter your time and age to see your average speed in mph, an estimated 10-yard split, how you rate against benchmarks, and how you compare to the typical time for your age.

mph & 10-yard split Rating band Age comparison

How to time it

Run a flat 40 yards from a set stance. Hand-timed 40s run a couple tenths faster than electronic — use the same method each time to track progress.

Enter your numbers

Your best 40-yard dash time in seconds.

Used to compare against the typical time for your age.

Your speed
16.4 mph

A 5.00-second 40-yard dash is about 16.4 mph and rates as "good". Solid team speed. Start-technique work still trims meaningful time.

1.5 s10-yd split
GoodRating
5.1 sTypical (age)

Versus your age

That is 0.10s faster than the ~5.1s typical for age 16.

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Want to drop time? Read how to run a faster 40. Some links may be affiliate links; Syncrize may earn a commission at no extra cost to you. See the Affiliate Disclosure.

Average 40-yard dash by group

GroupTypical 40 time
Youth (ages 8–11)7.0 – 7.5 s
Middle school (12–13)6.0 – 6.5 s
High school (14–17)5.0 – 5.6 s
College skill players4.5 – 4.8 s
NFL Combine (elite)4.3 – 4.5 s

See the full breakdown in average 40-yard dash by age.

How do you calculate 40-yard dash speed?

The 40-yard dash is 0.0227 miles, so your speed in mph equals 81.818 divided by your time in seconds. A 4.5-second 40 is about 18.2 mph average over the run.

What is a good 40-yard dash time?

For adults and high-school athletes, under 4.7 seconds is excellent and 4.5 or faster is elite. Average is around 5.0 to 5.6. Younger players are naturally slower — an 11-year-old around 7.0 is typical.

What is the average 40-yard dash by age?

Roughly: 7.0–7.5s for ages 8–11, 6.0–6.5s for 12–13, 5.0–5.6s for high schoolers, and 4.5–4.8s for college skill players. Individual times vary widely with training and position.

How can I run a faster 40-yard dash?

The biggest gains come from a strong start stance and drive phase, plus lower-body power (squats, sled pushes) and acceleration drills. Fixing the first 10 yards usually drops the most time.

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