Fitness Center
Cardiorespiratory (alternate)

20-Meter High Aerobic Multi-Shuttle Run (HAMR)

Progressive-speed shuttle run measuring aerobic capacity (Air Force/Space Force option).

Air Force · PFRASpace Force · HPA
Muscles trained
Cardiorespiratory system, Legs
Equipment
20-meter marked lane, Official audio cadence
Starting position
Standing on the start line.
Step-by-step execution
  1. 1Run 20 m and turn to reach the opposite line before each beep.
  2. 2The cadence progressively speeds up.
  3. 3Test ends when you fail to reach the line on two consecutive beeps.
Timing
Progressive until failure.
Common mistakes
  1. 1Overshooting the line.
  2. 2Not planting to change direction.
Safety
  1. 1Turn tightly to save time.
  2. 2Warm up thoroughly.
Training progression
  1. 1Beep-test practice.
  2. 2Shuttle sprints.
  3. 3VO2 max intervals.
Related exercises
2,000-Meter Row
Navy PRT authorized alternate cardio event (when command-approved).
500-Yard Swim (Navy alternate)
Navy PRT authorized alternate cardio event.
Independent educational platform

ISHOT Military Academy is an independent educational preparation platform. Fitness standards can change and may vary by age, sex category used in official scoring, occupational specialty, component (Active / Reserve / National Guard), medical status, command policy, altitude, and authorized event option. Always confirm your official requirements with your recruiter, command, or the applicable military branch.