Air Force HAMR Shuttle Run Scoring 2026 — Laps by Age & Gender

What is the HAMR Shuttle Run?

The 20-meter High Aerobic Multi-Shuttle Run (HAMR) — also known as the "beep test" or "pacer test" — is the alternative to the 2-mile run for the Cardiorespiratory component (worth up to 50 points). Airmen run back and forth between two lines 20 meters apart, paced by audio beeps that get progressively faster.

HAMR is a good option for Airmen who prefer a non-continuous format, are tested in adverse weather conditions, or are recovering from running-related injuries that still allow lateral cutting movements.

Minimum laps to pass: You must complete at least the minimum laps for your age/gender group to score 30 points (60% of 50). Each lap = one 20-meter length.

Male — HAMR Shuttle Run Scoring Chart (2026)

Age Group	Min Laps (30 pts)	Max Laps (50 pts)
< 25	40	81
25–29	36	75
30–34	33	70
35–39	29	65
40–44	26	59
45–49	22	53
50–54	19	47
55–59	16	42
60+	13	36

Female — HAMR Shuttle Run Scoring Chart (2026)

Age Group	Min Laps (30 pts)	Max Laps (50 pts)
< 25	25	60
25–29	22	55
30–34	19	50
35–39	17	45
40–44	14	40
45–49	12	35
50–54	10	30
55–59	8	26
60+	7	22

Scores between min and max are interpolated linearly per the official PFRA scoring chart.

How the HAMR Test Works

Setup

Two cones or lines are placed exactly 20 meters apart on a flat surface. Airmen line up at one end.

Beep Pacing

An audio track plays timed beeps. You must touch or cross the line at each end before the next beep sounds.

Counting Laps

Each one-way 20m run = 1 lap. The proctor counts laps. The test ends when you fail to reach the line twice in a row.

Progressive Difficulty

Levels increase every minute — the beeps come faster, requiring a higher running speed. Early laps feel easy; this is intentional.

Strategy & Training Tips for the HAMR

Don't Sprint Early

The first 2–3 levels feel slow. Stay controlled — banking energy here pays off in later, faster levels.

Turn Technique

Touch the line with your foot (not just your body) and pivot efficiently. Wasted steps at each turn add up over 50+ laps.

Train Specifically

Practice the HAMR format 1–2× per week. 20m shuttle intervals at increasing speeds are the most specific preparation.

Know Your Target

Look up your age/gender min laps above. Aim for at least 10 laps beyond the minimum as your training target.

What is the HAMR Shuttle Run?

Male — HAMR Shuttle Run Scoring Chart (2026)

Female — HAMR Shuttle Run Scoring Chart (2026)

How the HAMR Test Works

Strategy & Training Tips for the HAMR

Related Articles — USAF PT Reference Guides