The 20M High Aerobic Multi-Shuttle Run (HAMR) is a cardio alternative to the 1.5 mile run. Intended to facilitate airmen another way of accomplishing the running portion of the Air Force fitness assessment.
Announced back in May of 2021, the Air Force Chief of Staff Gen. CQ Brown Jr. said “We are moving away from a one-size-fits-all model”. “More testing options will put flexibility in the hands of our Airmen – where it belongs. We know not all Airmen maintain their fitness the same way and may excel in different areas. Alternate components provide choices while still providing a mechanism to determine overall fitness.”
Here, you’ll find resources that include the HAMR audio, official guidance, and valuable preparation tips to equip you for your upcoming HAMR test.
HAMR Audio
4-week Workout Plan for your next HAMR test
Below is a 4-week workout plan designed to help you prepare for the High Aerobic Multi-Shuttle Run (HAMR) test. This plan focuses on improving cardiovascular endurance, agility, and speed, which are essential for excelling in the shuttle run. Remember to consult a healthcare professional before starting any new exercise regimen, and tailor the plan to your fitness level and needs.
Day 1:
- Warm-up: 5-10 minutes of light jogging and dynamic stretches.
- Workout: 20-30 minutes of steady-state running at a moderate pace.
- Cool-down: 5-10 minutes of walking and static stretches.
Day 2:
- Warm-up: 5-10 minutes of light cardio and dynamic movements.
- Workout: Interval training – alternate between 1 minute of faster running and 1 minute of walking/jogging for 20-25 minutes.
- Cool-down: 5-10 minutes of walking and static stretches.
Day 3:
- Active recovery: Engage in a low-intensity activity like swimming, cycling, or yoga for 30-40 minutes.
Day 1:
- Warm-up: 5-10 minutes of light cardio and dynamic stretches.
- Workout: Fartlek training – vary your running pace throughout the workout. Alternate between 2-3 minutes of fast running and 2-3 minutes of slow jogging for 25-30 minutes.
- Cool-down: 5-10 minutes of walking and static stretches.
Day 2:
- Warm-up: 5-10 minutes of light cardio and dynamic movements.
- Workout: Hill sprints – find a moderate hill and perform 6-8 sprints, focusing on explosive speed.
- Cool-down: 5-10 minutes of walking and static stretches.
Day 3:
- Active recovery: Engage in a low-intensity activity for 30-40 minutes.
Day 1:
- Warm-up: 5-10 minutes of light jogging and dynamic stretches.
- Workout: Long run – aim for 40-50 minutes of continuous running at a comfortable pace.
- Cool-down: 5-10 minutes of walking and static stretches.
Day 2:
- Warm-up: 5-10 minutes of light cardio and dynamic movements.
- Workout: Shuttle run practice – perform 10-15 sets of 20m shuttle runs with brief rests in between.
- Cool-down: 5-10 minutes of walking and static stretches.
Day 3:
- Active recovery: Engage in a low-intensity activity for 30-40 minutes.
Day 1:
- Warm-up: 5-10 minutes of light jogging and dynamic stretches.
- Workout: Intervals – alternate between 30 seconds of all-out sprinting and 1 minute of recovery jog. Repeat for 15-20 minutes.
- Cool-down: 5-10 minutes of walking and static stretches.
Day 2:
- Warm-up: 5-10 minutes of light cardio and dynamic movements.
- Workout: Shuttle run practice – increase intensity and perform 20-25 sets of 20m shuttle runs with short rests.
- Cool-down: 5-10 minutes of walking and static stretches.
Day 3:
- Active recovery: Engage in a low-intensity activity for 30-40 minutes.
Pro Tip: Test Day Preparation
Engage in light, dynamic stretches and a short jog to warm up. Keep the intensity low to conserve energy for the test.
Remember to stay hydrated, eat well-balanced meals, and get enough rest throughout the training period. Adjust the intensity and volume of the workouts based on your fitness level and progress. Good luck with your HAMR test preparation!
HAMR Official Guidance Video
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