As explained in the link, Excels stores time values as fractions of a day, So 450 seconds is (450/3600/24) 0.0052083333 of a day. Setting this up as a lookup table:
Then, using the "approximate match" option =VLOOKUP(H33,$B$2:$C$6,3,TRUE). Remember that the time time value in the lookup function must be a time serial number (number format should not matter) as long as the time value is an actual time value (assuming times between 0 and 1000 seconds are typical, the actual values in the lookup should be between 0 and 0.0116).
If you decide to stick with the IF() function, you just need to convert your decimal seconds values into a time serial number using any of the suggested functions in column B above. =IF(...(IF(H33<T I M E (0,0,450),5,IF(...)) [spaces added because the site's firewall doesn't like me today]
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