Air Force HAMR Standards 2026 | USAF Shuttle Run Chart

The HAMR is scored in shuttles. One shuttle is one 20 m length (out and back is two), and the AFPC chart counts the total you complete ¶A2.9.2. The audio counts the same run in levels, so “36 shuttles” and “level 5, shuttle 4” are the same result. Pick your age group below to see your points and targets, then practice to the beep.

Free tool

HAMR shuttle converter

Type a shuttle count or a level and shuttle from the audio. You get your points, where that is in the recording, and what your age group needs to pass and to max. One shuttle is one 20 m length.

Chart

Gender

Age group

Test site altitude

At 5,250 ft or higher, Table A3.4 adds 1 to 4 shuttles to your score¶3.15.12.3 Table A3.4.

Your result

Total shuttles

LevelShuttle in level

Level 6 has 9 shuttles. “5-4” means level 5, shuttle 4, which is 36 shuttles in total.

PFRA cardio points

35/ 50

Meets the minimum

42 shuttles is level 6, shuttle 1 (6-1).

On the audio

6-1

6.51 s per shuttle

Distance

840 m

0.52 mi

Time from start

5:19

to the end of that shuttle

Speed then

11.1 km/h

6.9 mph

What this profile needs

To pass (35 points)

42 shuttles (6-1)

level 6, shuttle 1 · 5:19 in

✓ Reached by your result

To max (50 points)

87 shuttles (10-6)

level 10, shuttle 6 · 9:49 in

45 to go from your result

Target points

58 shuttles: level 7, shuttle 8 (7-8), 7:01 into the test. 16 more than your result.

Level table

HAMR levels: shuttles, totals and pace

The chart only counts total shuttles; the audio counts levels. This table converts between them. Each level lasts about a minute, and the beeps get closer together each time a new level starts. Marked rows hold the shuttle counts for Male, Under 25 · General chart (change it in the converter above).

20 m HAMR levels with shuttles per level, the running shuttle total, seconds per shuttle, level start time and speed
Level	Shuttles	Running total	Sec / shuttle	Starts at	km/h	mph
1	7	1–7	8.98	0:00	8.0	5.0
2	8	8–15	8.01	1:02	9.0	5.6
3	8	16–23	7.56	2:06	9.5	5.9
4	9	24–32	7.17	3:07	10.0	6.2
5	9	33–41	6.83	4:11	10.5	6.6
6Pass 42	9	42–50	6.51	5:13	11.1	6.9
740 pts 58	10	51–60	6.22	6:11	11.6	7.2
8	10	61–70	5.97	7:14	12.1	7.5
9	11	71–81	5.72	8:13	12.6	7.8
10Max 87	11	82–92	5.50	9:16	13.1	8.1
11	12	93–104	5.29	10:17	13.6	8.5
12	12	105–116	5.12	11:20	14.1	8.7
13	13	117–129	4.93	12:22	14.6	9.1
14	13	130–142	4.76	13:26	15.1	9.4
15	13	143–155	4.60	14:28	15.6	9.7
16	14	156–169	4.46	15:27	16.1	10.0
17	14	170–183	4.32	16:30	16.7	10.3
18	15	184–198	4.19	17:30	17.2	10.7
19	15	199–213	4.07	18:33	17.7	11.0
20	16	214–229	3.97	19:34	18.1	11.3
21	16	230–245	3.85	20:38	18.7	11.6

Cadence measured from the 20 m HAMR audio published by the Ellsworth AFB Force Support Squadron. Practice only: official assessments must use the Air Force approved audio file (AFMAN 36-2905 para. 3.13.4.5). Source file: Ellsworth AFB FSS 20 m HAMR audio, dated 14 Jul 2021. Seconds are averaged over each level. The recording ends part way through level 21, so its 16-shuttle count follows level 20. Ellsworth audio page

The AFMAN describes the test and requires the approved audio file but does not publish the beep timing ¶A2.9.2 ¶3.13.4.5. If your FAC’s file differs, it governs.

Take the level table with you

A one-page image of all 21 levels, marked with your pass and max shuttles. Save it to your phone or send it to your section. It follows your profile and light or dark mode.

Free tool · works offline once loaded

HAMR practice player

A beep ends every shuttle and a double beep starts each new level, on the same cadence as a base practice file. Set your phone at the line, press Start, and use Missed line when you don’t touch the line before the beep.

Practice only

Official assessments must use the Air Force approved audio file, played so every runner can hear it ¶3.13.4.5. This player follows a measured practice file and may differ slightly from your FAC’s.

Scoring for Male, Under 25 · General chart

Start at level

Start later to train the faster levels.

Target

58 shuttles is level 7, shuttle 8 (7-8).

Ready

Starts at

Level 1

Level 1: 7 shuttles at 8.98 s

Current shuttle, beep to beep

Shuttles

0 m

Points

42 more to pass

Time

0:00

since the start beep

Next level

1:02

level 2 after start

Target 40 pts: 58 shuttles (7-8)58 to go

Warnings in a row: 0 of 3

Call out levels (voice)not available here

No sound? Turn the volume up, and on an iPhone switch off silent mode. Starting begins a 5-second countdown; the screen stays on while the run lasts where the browser allows it.

Free tool

HAMR or 2-mile run? Compare the points

The HAMR and the 2-mile run are both cardio options worth up to 50 points, and you complete one option per component at each test ¶3.1.2.4 ¶3.15.8. Enter a recent result in each to see which earns more for you.

Scoring for Male, Under 25 · General chart

HAMR shuttles

Level-shuttle 6-1 · shared with the converter

2-mile run time

min

sec

HAMR

42 shuttles

2-mile

17:00

The 2-mile scores 4 more points.

Your 42 shuttles earn the same as a 19:37–19:45 two-mile.
Your 17:00 earns the same as 56–57 HAMR shuttles.

HAMR shuttles and 2-mile run times that earn the same points for this profile
Points	HAMR shuttles (level)	2-mile, at or under
50	87(10-6)	13:25
49.5	84(10-3)	13:44
49	81(9-11)	14:03
48	78(9-8)	14:22
47	75(9-5)	14:41
46	72(9-2)	15:00
45	70(8-10)	15:19
44	67(8-7)	15:38
43	65(8-5)	15:57
42	63(8-3)	16:16
41	60(7-10)	16:35
40	58(7-8)	16:54
39Your run	56(7-6)	17:13
38.5	54(7-4)	17:32
38	52(7-2)	17:51
37.5	51(7-1)	18:10
37	49(6-8)	18:29
36.5	47(6-6)	18:48
36	46(6-5)	19:07
35.5	44(6-3)	19:36
35minimumYour HAMR	42(6-1)	19:45

AFMAN 36-2905, Attachment 2

The HAMR rules, correctly

Your PFRA administrator reads these instructions to everyone before the test ¶A2.9. Here they are in plain English, paragraph by paragraph, so you can check what you are told at the line.

Warm up first ¶A2.9.1
You may take up to a three-minute warm-up before the HAMR starts.
Two lines, 20 m apart, paced by a beep ¶A2.9.2
You run between the lines at a pace that gets faster, set by a recorded beep. Each 20 m length is one shuttle.
Touch the line with one foot before the beep ¶A2.9.3
Start behind the first line and go when the recording tells you. Leave the line on the beep and arrive just before the next one. If you get there early, wait: do not start back before the beep sounds.
Late or early is a warning; three in a row ends it ¶A2.9.4
Not reaching the line before the beep, or leaving it too early, is a warning. Three consecutive warnings end the test. If you reach the line on the next shuttle after a warning, the count goes back to zero.
Reach the line every time, and never skip one ¶A2.9.5
If the beep sounds before you reach the line, finish the shuttle before you turn (that shuttle is a warning). Stopping short of the line and turning back ends the test, and so does resting or skipping a shuttle. Keep to the beep the whole way.
Your score is the last successful shuttle ¶A2.9.6
You can stop and step off the court at any point. Your score is the last successful shuttle you completed before three consecutive warnings, or before you stopped.

Worked example: warnings reset, and nothing is subtracted

Shuttle48made
Shuttle49made
Shuttle50warning 1
Shuttle51warning 2
Shuttle52made: reset
Shuttle53made
Shuttle54warning 1
Shuttle55warning 2
Shuttle56warning 3: ends

The warnings on 50 and 51 stop counting once 52 is made ¶A2.9.4. The test ends at the third warning in a row, on 56, and the score is 53: the last successful shuttle before those three warnings ¶A2.9.6. A2.9 has no rule that deducts warned shuttles from the count, so the two earlier warnings cost nothing.

The course and the audio

Two lines measured 20 m apart at both ends, with room to slow down safely. The lines can be permanent or temporary ¶3.13.4.1.
A flat, dry, slip-resistant surface with no trip hazards ¶3.13.4.2.
No grass or gravel. Indoor court surfaces are authorized and only need to be measured by FAC or UFAC staff ¶3.13.4.3.
Other sites, such as a tennis court or a hangar, that are not an indoor court or an approved run or walk course need Installation Commander approval with CES, FSS and Wing Safety. Turf is not an approved surface ¶3.13.4.4.
The Air Force approved audio file must be used. The administrator makes sure every runner can hear it and that it cannot be interrupted. Pacing devices are allowed, but the approved file still has to be played ¶3.13.4.5.
Trained personnel watch every runner and count the shuttles ¶3.13.5.

Overhead schematic of the HAMR course: two boundary lines with an out-and-back arrow between them and a pivot turn at the far line. — The HAMR course from above. One shuttle is a single 20 m length; out and back is two. A foot has to touch the line before the beep, so the turn is where shuttles are won or lost.

Altitude: shuttles added

At 5,250 ft or higher the altitude chart in Attachment 3 applies ¶3.15.12.3. For the HAMR it adds shuttles to your score Table A3.4:

Table A3.4 altitude correction for the HAMR
Group	Elevation	Added
Group 1	5,250–5,500 ft	+1 shuttle
Group 2	5,500–6,000 ft	+2 shuttles
Group 3	6,000–6,600 ft	+3 shuttles
Group 4	Above 6,600 ft	+4 shuttles

The printed ranges share their end points (5,500 and 6,000 ft); your FAC knows which group its course falls in. ARC members who commute up to a unit at or above 5,250 ft may test with a local Air Force unit instead ¶3.15.12.3.

On test day

Cardio is the last component ¶3.15.4, with at least five minutes’ rest between components ¶3.15.10. All physical components finish within three hours of the first one starting ¶3.15.9.
You get one attempt at each component. Refusing to finish because you missed a minimum is recorded as Did Not Finish ¶3.15.13.
You can ask for a pacer, as long as there is no physical contact and no one else is hindered ¶3.15.12.4.
If your profile restricts the run but clears the HAMR, you test on the HAMR: that is a modality exemption, not PFRA Hold ¶3.10.7.
Under a climate waiver, everyone assigned tests on the HAMR if a certified indoor course exists, unless exempt on an AF Form 469 ¶4.4.1.2. AFR members do the indoor HAMR when weather stops outdoor testing and no indoor track is available for the run ¶3.5.1.

Official HAMR form video

The Air Force’s 2026 demonstration of the 20 m HAMR. Administrators may show an instructional video in place of demonstrating each exercise ¶3.15.4.

Video: Defense Media Activity – Air Force, via DVIDS (public domain). The appearance of U.S. Department of War (DoW) visual information does not imply or constitute DoW endorsement.

HAMR standards by age group (2026)

Each cell shows the shuttles you need and, in brackets, the level and shuttle where that count falls in the audio. The minimum is the chart’s starred value and earns 35 points; the maximum earns the full 50. Counts above the maximum still score 50. These are sea-level values: at altitude, Table A3.4 adds shuttles to your score (the converter applies it).

Male

Age group	Minimum: 35 points	Maximum: 50 points
Under 25	42 (6-1)	87 (10-6)
25–29	42 (6-1)	85 (10-4)
30–34	38 (5-6)	84 (10-3)
35–39	36 (5-4)	82 (10-1)
40–44	32 (4-9)	81 (9-11)
45–49	31 (4-8)	77 (9-7)
50–54	30 (4-7)	71 (9-1)
55–59	27 (4-4)	69 (8-9)
60 and over	26 (4-3)	65 (8-5)

Female

Age group	Minimum: 35 points	Maximum: 50 points
Under 25	21 (3-6)	68 (8-8)
25–29	20 (3-5)	65 (8-5)
30–34	19 (3-4)	63 (8-3)
35–39	18 (3-3)	63 (8-3)
40–44	17 (3-2)	59 (7-9)
45–49	16 (3-1)	58 (7-8)
50–54	14 (2-7)	57 (7-7)
55–59	13 (2-6)	53 (7-3)
60 and over	11 (2-4)	50 (6-9)

AFSPECWAR/EOD (sex-neutral, age-normed)

Age group	Minimum: 35 points	Maximum: 50 points
Under 25	42 (6-1)	87 (10-6)
25–29	40 (5-8)	85 (10-4)
30–34	38 (5-6)	84 (10-3)
35–39	36 (5-4)	82 (10-1)
40–44	32 (4-9)	81 (9-11)
45–49	31 (4-8)	77 (9-7)
50–54	30 (4-7)	71 (9-1)
55–59	27 (4-4)	69 (8-9)
60 and over	26 (4-3)	65 (8-5)

The AFSPECWAR/EOD chart applies to Airmen who take an OSPFRA ¶1.3.3. As printed, its 25–29 minimum is 40 shuttles, while the general male chart’s is 42; both tables show the charts exactly as AFPC published them. Sources: the AFPC PFRA scoring charts (effective 1 Mar 2026, corrected 17 Mar 2026) and the AFSPECWAR and EOD charts. The governing publication is AFMAN 36-2905 (24 March 2026), formerly DAFMAN 36-2905.

How to read it

Find your chart (male, female or AFSPECWAR/EOD) and your age group.
The minimum is the fewest shuttles that score; below it the cardio component scores no points and the PFRA is Unsatisfactory whatever the composite ¶3.6.1.
Between the minimum and the maximum, points rise in the chart’s steps (35, 35.5, 36 … 50). The converter gives the exact points for any count and the shuttles for any target.
Use the level in brackets to know when you have made it on the audio, or check the level table.

How the HAMR fits into your PFRA score

Component:: Cardiorespiratory, with the 2-mile run as the other choice; the 2 km walk only on an AF Form 469 ¶3.1.2.4 ¶3.15.12.1
Points:: 35 at the minimum up to 50, half the 100-point composite ¶3.7.1
Scored by:: Total shuttles, by age group and sex (or the sex-neutral AFSPECWAR/EOD chart)
Order:: Last component of the test ¶3.15.4
Full score:: 2026 Air Force PT test calculator
Pass/fail rules:: Air Force PT test minimums

Related USAF PT resources

HAMR strategyTurn technique, pacing to the beep, and choosing HAMR or the 2-mile.2-mile run standardsRun times for every age group, the other cardio option.USAF PT score chartsEvery event's official point table in one place.Air Force PT standards 2026The full 100-point PFRA, component by component.PT test minimumsThe 75-point composite and every component minimum.Test day guideWhat happens at the FAC, in order, and what to bring.

Frequently asked questions

What is a shuttle on the Air Force HAMR?+

One shuttle is one 20-meter length between the two lines, not there and back (AFMAN 36-2905 para. A2.9.2). The AFPC scoring chart counts total shuttles, so a score of 42 means 42 lengths of 20 m, or 840 m of running. The audio counts the same run in levels: 42 shuttles is level 6, shuttle 1.

How do the HAMR levels work?+

The beep gets faster at each level. In the 20 m HAMR practice audio published by the Ellsworth AFB Force Support Squadron there are 21 levels of about one minute each: level 1 has 7 shuttles of about 9.0 seconds, level 5 has 9 of about 6.8 seconds, and level 10 has 11 of about 5.5 seconds. A single beep ends each shuttle and a double beep starts each new level. The AFMAN does not publish the cadence, and official tests must use the Air Force approved audio file (AFMAN 36-2905 para. 3.13.4.5).

How many HAMR shuttles do I need to pass?+

It depends on your age group and sex. The chart minimum (35 points) is 42 shuttles for men under 25 (level 6, shuttle 1) and 21 for women under 25 (level 3, shuttle 6); at 40–44 it is 32 for men (level 4, shuttle 9) and 17 for women (level 3, shuttle 2). Missing the cardio minimum makes the PFRA Unsatisfactory whatever your composite (AFMAN 36-2905 para. 3.6.1). The shuttle converter on this page shows the minimum, the maximum and any target for every age group, including the sex-neutral AFSPECWAR/EOD chart.

What happens if I don't reach the line before the beep?+

You get a warning. Not reaching the line before the beep, or leaving it too early, is a warning; three consecutive warnings end the test, and reaching the line on the next shuttle resets the count to zero (AFMAN 36-2905 para. A2.9.4). If the beep sounds first, you must still finish that shuttle before turning. Stopping short of the line and turning back, or resting or skipping a shuttle, ends the test (para. A2.9.5).

Are missed shuttles subtracted from my HAMR score?+

Not under the AFMAN's wording. Your score is the last successful shuttle completed before three consecutive warnings, or before you stop on your own (AFMAN 36-2905 para. A2.9.6), and A2.9 has no rule that deducts warned shuttles. Example: warnings on shuttles 50 and 51, a made shuttle 52, then three warnings in a row on 54, 55 and 56 give a score of 53.

Does altitude change the HAMR score?+

Yes, at 5,250 feet or higher (AFMAN 36-2905 para. 3.15.12.3). Table A3.4 adds shuttles to your score: 1 for Group 1 (5,250–5,500 ft), 2 for Group 2 (5,500–6,000 ft), 3 for Group 3 (6,000–6,600 ft) and 4 for Group 4 (above 6,600 ft). A man under 25 testing in Group 2 therefore meets the 42-shuttle minimum with 40 shuttles.

Should I take the HAMR or the 2-mile run?+

Whichever scores more for you. The cardio component can be met with the 2-mile run or the 20 m HAMR (AFMAN 36-2905 para. 3.1.2.4), you complete one option per component at each assessment (para. 3.15.8), and the Air Force announced on 6 January 2026 that Airmen may choose either one every six months (af.mil). Both are worth up to 50 points. For a man under 25, 42 shuttles and a 19:45 two-mile both earn the 35-point minimum; the comparison tool on this page lines up every point value for your age group.

Can I use this HAMR player for my official test?+

No. It is for practice. Official assessments must use the Air Force approved audio file, played so every runner can hear it and so it cannot be interrupted (AFMAN 36-2905 para. 3.13.4.5). The player's beep timing was measured from the Ellsworth AFB FSS practice audio and may differ slightly from the file your FAC uses.

Where can the HAMR be run?+

On two lines measured 20 m apart with room to slow down, on a flat, dry, slip-resistant surface with no trip hazards (AFMAN 36-2905 paras. 3.13.4.1–3.13.4.2). Grass, gravel and turf are not authorized; indoor courts are, and only need to be measured by FAC or UFAC staff. Other sites, such as a tennis court or a hangar, need Installation Commander approval (paras. 3.13.4.3–3.13.4.4).

More in 2026 Standards & Score Charts

PFRA Score ChartsAFPC's PFRA tables, all components, plus the AFSPECWAR/EOD standard 2-Mile Run StandardsTimes by age, pace planner, run-or-HAMR comparison and altitude Push-Up StandardsPush-up and hand-release minimums, official form rules and a timer Sit-Up StandardsSit-up and reverse crunch minimums, official form rules and a timer Plank StandardsPlank minimums by age, official form rules and a timer PT Test Minimums 2026Passing composite, component floors, and exemption rules

Independent resourceBuilt from AFMAN 36-2905 (24 Mar 2026) and the AFPC chartsVerified 2 October 2026Methodology What changed Official source

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