The Air Force Hamr 20-Meter Shuttle Run is an exercise test involving runs between two lines spaced 20 meters apart, synchronized to progressively accelerating beeps; the pace of the test continues to quicken as it progresses.
- It’s a cardio exercise that is part of the Air Force PT Test Standards as of 2023
Table of Contents
show
Air Force Shuttle Run Procedure:
Start on one end line, and upon the beep, run 20 meters, placing one foot on or over the opposite end line. Reverse your direction and run back to the initial 20-meter end line.
Starting Position:
- Stand behind the initial line and begin jogging towards the opposite line as directed by the audio cues.
- Leave the line at the sound of the beep, aiming to reach the other line just as the next beep sounds.
- One foot must make contact with the line before the beep.
- If you reach the line before the beep, wait until the beep to start running back.
Warnings and Termination:
- Warnings: A warning is given if you fail to touch the line before the beep or if you leave the line too early.
- Resetting Warnings: Warnings will be reset to zero if you reach the line on your next shuttle.
- Three Consecutive Warnings: If you get three successive warnings, the test will be terminated.
Reaching the Opposite Line:
- You must reach the opposite line on every shuttle.
- If the beep sounds before you reach the line, finish the current shuttle before starting the next.
- Stopping before the line and returning to the opposite line will terminate your Air Force HAMR Test.
- Deliberate failure to attempt a shuttle (such as skipping shuttles) also leads to the termination of the 20-meter shuttle run.
- Keep in sync with the beep sequence throughout the test.
Pacing and Speed:
- The interval between beeps becomes shorter after each level, which requires you to run faster.
Encouragement and Termination:
- The Air Force encourages you to continue doing the 20-meter test to exhaustion, meaning you can’t keep up with the pace.
- You may voluntarily end the test and exit the court if you feel you can’t continue anymore.
USAF Hamr Test Scoring
- Your Air Force PT Score will be the last shuttle run you complete before getting three consecutive warnings or when you voluntarily terminate your 20-meter shuttle run test.
Tips for Success
- Pacing:
- Try to keep up with the beep pace.
- If you wait too long at each end line, your pace is too fast.
- Likewise, you start falling behind if you barely clear the lines when the beep sounds.
- Turning Technique: To turn, pivot on the ball of your foot.
- Avoid Unnecessary Distance: Do not make wide turns or run far past the end lines. This will add unnecessary distance to your test.
- Test Conclusion: After the conclusion of your test, exit at one of the ends instead of crossing into another person’s running lane.
Air Force HAMR Test Standards and Scoring
The Air Force PT Test scores on a scale from 0 to 60, with a minimum of 35 points required in each event to pass for active-duty airmen.
The minimum score required to pass the Hamr shuttle run air force event in the APFT depends on the age and gender of the soldier.
- The maximum score you can get in the AF Hamr Shuttle Run Test event is 60 points.
- The minimum score required to pass the AF Hamr Shuttle Run Test event is 35 points.
20-Meter High Aerobic Multi-Shuttle Run (HAMR) Standards
Male Shuttle Run Standards and Scoring
- This table represents the required shuttle length for male soldiers to achieve 35 and 60 points in the Air Force PT Hamr Run Test.
| Age Group | Max/Score | Min/Score |
|---|---|---|
| Under 25 Years Old | 100 lengths / 60 points | 36-38 lengths / 35 points |
| 25 – 29 Years Old | 97 lengths / 60 points | 33-35 lengths / 35 points |
| 30 – 34 Years Old | 94 lengths / 60 points | 30 lengths / 35 points |
| 35 – 39 Years Old | 92 lengths / 60 points | 27 lengths / 35 points |
| 40 – 44 Years Old | 88 lengths / 60 points | 24 lengths / 35 points |
| 45 – 49 Years Old | 86 lengths / 60 points | 22 lengths / 35 points |
| 50 – 54 Years Old | 80 lengths / 60 points | 16 lengths / 35 points |
| 55 – 59 Years Old | 77 lengths / 60 points | 13 lengths / 35 points |
| 60 + Years Old | 71 lengths / 60 points | 10 lengths / 35 points |
Female Shuttle Run Standards and Scoring
- This table represents the required shuttle length for female soldiers to achieve 35 and 60 points in the Air Force PT Hamr Run Test.
| Age Group | Max/Score | Min/Score |
|---|---|---|
| Under 25 Years Old | 83 lengths / 60 points | 22 lengths / 35 points |
| 25 – 29 Years Old | 80 lengths / 60 points | 19 lengths / 35 points |
| 30 – 34 Years Old | 77 lengths / 60 points | 16 lengths / 35 points |
| 35 – 39 Years Old | 74 lengths / 60 points | 13 lengths / 35 points |
| 40 – 44 Years Old | 71 lengths / 60 points | 10 lengths / 35 points |
| 45 – 49 Years Old | 68 lengths / 60 points | 7 lengths / 35 points |
| 50 – 54 Years Old | 56 lengths / 60 points | 5 lengths / 35 points |
| 55 – 59 Years Old | 54 lengths / 60 points | 2 lengths / 35 points |
| 60 + Years Old | 48 lengths / 60 points | 1 lengths / 35 points |
- These tables break down the 20-meter HAMR’s maximum and minimum scores by age group and gender to make it easier for you to understand the standards.
How to Train for the Air Force PT Hamr 20 Meter Run Test
To help me prepare well for the Air Force Hamr 20-meter shuttle run test, also known as the beep test, I focus my training on improving aerobic fitness, speed, agility, and pacing.
The following is the shuttle run workout routine that I follow to ensure I get a high score on the Air Force PT Test:
Understand the USAF Hamr Test
- Before starting my training, I ensure I understand the test’s rules, format, and pace.
- You’ll need to know how the 20-meter shuttle run test progresses regarding speed and when the beeps occur.
Build Aerobic Fitness
As you know, the beep test requires solid cardiovascular endurance.
I, therefore, put my focus on exercises that will improve my endurance, such as:
- Long-Distance Running: I usually start with a comfortable distance and gradually increase it.
- Interval Training: These are a mixture of short sprints with periods of slower jogging or walking.
- Cross-Training: These activities include swimming, biking, and rowing, which can help build my overall stamina.
Improve Speed and Agility
To improve my agility and speed, I do the following:
- Sprints: I practice sprinting 20 meters to mimic the test and improve my speed.
- Agility Drills: I’m yet to try them out, but exercises like ladder drills can enhance your ability to change directions quickly.
Pacing
Working on my pacing means I’m alert and focused on the beep sound. For this, you should:
- Practice the Beep Test: If possible, practice the test under actual conditions.
- Use a Beep Test App: Various apps can help you practice at the correct pace.
Focus on the Turning Technique
You have to learn how to turn in the Air Force Hamr test. To improve on this:
- Practice Efficient Turns: Learn how to pivot on the ball of your foot without losing speed or balance.
- Avoid Wide turns. This can add unnecessary distance and slow you down as you cover more distance.
Implement Proper Recovery
I don’t play around with my recovery days. I make sure I have rest days, and I also stretch a lot.
- Rest Days: Include rest days to allow your body to recover.
- Stretching: Regularly stretch to prevent injuries and improve flexibility.
Mimic the AF Hamr Test Conditions
For this, I usually:
- Set Up a Practice Area: I will measure a 20-meter distance and practice running between the lines as I would in the test.
- Wear Appropriate Footwear: Use the same type of shoes you’ll be wearing during the test.
Importance of Nutrition
It’s essential to ensure you eat a well-balanced diet and are well-hydrated before and during the Air Force PT Hamr Run Test.
- Eat a Balanced Diet: Focus on a diet rich in nutrients that support your training.
- Stay Hydrated: Drink enough water and stay hydrated.
Air Force HAMR Test Conclusion
- The 20-meter shuttle run is a demanding test requiring endurance, speed, agility, and precise timing.
- Implementing many of the training tips I have outlined will help you maximize your score in the USAF PT Test.
George N. is the founder of ArmyPRT.com. While he never actually served in the United States Army, he has a passion for writing about military-related topics.
Born and raised in Bozeman, Montana, he graduated from George State University with an MBA in Actuarial Science. His hobbies include beach volleyball, hiking, fishing, and lifting weights
George is also a certified nutritionist with a passion for health and fitness.
Born and raised in Bozeman, Montana, he graduated from George State University with an MBA in Actuarial Science. His hobbies include beach volleyball, hiking, fishing, and lifting weights
George is also a certified nutritionist with a passion for health and fitness.
Latest posts by George N. (see all)
- Empowering Transactions: Navigating Firearms Sales with Proper Documentation - April 8, 2024
- Army PRT – Preparation and Recovery 2024 - March 18, 2024
- Active and Reserve Components 2024 - March 6, 2024