How long is the relay changeover zone?

For the 4x100m relay, the changeover zone is 30 metres (a 20m exchange zone plus a 10m fly zone where the outgoing runner can start accelerating). For 4x400m, the exchange zone is 20m with no fly zone.

How much time does a flying start save?

In the 4x100m relay, a good flying start saves approximately 0.6-1.0 seconds per changeover compared to a standing start. This is why relay world records are faster than the sum of individual 100m times would suggest.

What is the best leg order for a relay team?

Traditionally: fastest starter on leg 1, best bend runner on leg 2 (4x100), strongest competitor on leg 3, and fastest finisher on leg 4. However, your best baton handlers should be on legs 2 and 3 for the most changeovers.

What happens if the baton is dropped?

If the baton is dropped, the runner who dropped it must pick it up. You can leave your lane to retrieve it as long as you do not impede another team. The exchange must still happen within the changeover zone or the team is disqualified.

RunCalcs

Relay Changeover Calculator — Relay Timing and Zones

Calculate relay changeover zone timing and total relay time.

Relay Type

Leg 1 Time

Leg 2 Time

Leg 3 Time

Leg 4 Time

Avg Changeover Time

How We Calculate This

Relay Time Calculation

The total relay time accounts for flying start benefits in the 4x100m:

4x100m Total = Sum of Leg Times - (3 x Flying Start Saving)

Flying Start Saving per changeover: approximately 0.8 seconds

For 4x400m relays, outgoing runners start from a near-standing position, so the total time is essentially the sum of individual leg times. The changeover itself adds no time if executed smoothly within the zone.

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Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.