Whoever put ads on this video is going to their own special hell.

For anyone considering, my 2 cents as a poor runner. Did this video for the last month or so, every other day as sort of a mock test. Was averaging around 45-50 reps. Would also occasionally run a mile or so to see how that part of my cardio was doing. Last week to check up on myself one last time before test, I did this vid and got 45. 2 days later tried a mile and a half run and got 14:00 and it was hell. Just took my official test today and got 54 reps on this hamr and got a 92 overall. It’s not even a contest, if you pace yourself decent in the beginning, this test is 10000% better, easier, the whole lot.

level 1 reps 1-7 9.1s 4.92 miles per hour (20min M1.5) level 2 reps 8-15 8.3s 5.39 miles per hour level 3 reps 16-23 7.8s 5.74 miles per hour level 4 reps 24-32 7.3s 6.13 miles per hour (15min M1.5) ~4mins of running level 5 reps 33-41 6.8s 6.58 miles per hour ~rep 39 41pts 5mins of running .5mi ran equal 15min m1.5 level 6 reps 42-50 6.6s 6.78 miles per hour ~rep 48 49pts 6mins of running .6mils ran equal 14min m1.5~ level 7 reps 51-60 6.4s 6.99 miles per hour (12.75 M1.5) ~7min 20s of running ~rep 65 55pts .8 miles ran equal points on m1.5 = 7.54mph pace for 12min time~ level 8 reps 61-70 6.2s 7.22 miles per hour level 9 reps 71-81 5.8s 7.71 miles per hour level 10 reps 82-100 5.6s 7.99 miles per hour (11.5 M1.5) ~11min of running Max pushups and get 15pts on situps and run for 5mins at ~6mph pace for 0.5miles and pass your pt test. perfectly balanced yep no exploit here.

For other people who are like me, heard the standards were a bit more lax, and are thinking about running these new types, let me give you my insight. *For info about my build, I am about 185, 6 foot, more endurance carido built. By no means as strong as I'd like to be at 26. Take all of these inputs with these numbers in mind: -Hand Release Push Ups: Harder than they look but far easier to max. Push-ups are always my weakest. I have great legs but a slightly above average/average upper body. I usually hit around 50-52 regular push-ups, but I max out 40 here each time. Though the last couple are a struggle. Recommended bursting them out so you can use some of that 2 mins to catch your breath. ***Edit on these. Two things I found out during my test. Resting position is up. Not a huge deal but I figured it would be down like Cross-Knees. Second, the folks giving the test say you have to "fully extend" your arms when you go down. This slowed me WAY down. Never had issues maxing this out before but when I actually tested, it took me down to 33. -Reverse Cross Knee Sit-ups: Similarly, it is easy to max, but the motion can be a bit difficult. Since your resting position is laying down on your back, you need to bring your legs and your shoulder/elbows up simultaneously to get a quicker score. I recommend running a set, bringing your legs up first, then your shoulders. You will barely make 48 in 2 mins that way. Next, you run it like intended. Bursting the two together. The motion will come a lot more naturally. I often max with 30 seconds to spare. Once you get it sorted, these are the easiest things I have ever done. Like I said, I max at 48 and I did 60 just for giggles. Hamr: Far easier to score, difficult to max. Here is something about me. I have done a lot of cardio in my life. I have made 90s on each test in my 8 year career. Always good scores from 10:00 to 11:45s. But here is the thing, I fucking hate running endurance. I hate the mile and a half. The time stresses me out. So, I figured, "This is just LESS time. Can't be bad." First mock test I ran on myself I maxed both physical portions and got an 86. I quit early on the HAMR with some gas in the tank, but still. It was rougher than I expected. Second mock I did today, I got a 92. Stopping as soon as I knew I got to the point I wanted. Honestly, I was falling behind at that point. So, it is pretty fair. * Edit: Fun fact about this portion, I had practiced to get EXACTLY 54 reps. That's what I needed to max both portions and get a 92. Like I said, I was pretty gassed just getting that. But when I got around 17 points from my pushup portion, I was sweating realizing I had to do about 3 more reps at level 7. Turns out adrenalin is a hell of a drug. I was gassed out, on my own, and knocked out 57. Could have kept going. But these were definitely harder to max. My two cents: The new strength based tests are definitely easier to score on, now, after doing it, I think I am going to stick to regular push ups. Run those if you aren't set in stone. The cardio? Really depends on what kind of Airman you think are. The one who doesn't mind making a 6 month pass or the one who wants to feel all special running it back once a year. Either way, you get three diagnostic tests a year. Use 'em. Experiment in a pass or fail free environment. No matter what, train for the test. This isn't a measurement of how fit you are. It's just another box. So pass it the way you want and don't kill yourself mentally like I do. Then go home and work on yourself so you feel better. Stressing to make a 90 like it validates me as a person is not good, man/woman/other. Stay fit, y'all. V/r, Some stupid fucking Tech

As an old school guy with 20 years on the mile and a half, I find this very interesting and would like to train up for it, but it's a little complicated so I appreciate having resources like this to demystify it. I took a first easy pass this morning to verify that I can get a passing score in only a few minutes.

Thank you for posting. I used this a couple weeks ago and it helped a lot. Taking my mock test next week and I haven’t ran for a Pt test since 2019 but I feel confident and I’m actually pumped up for it. Reminds me of basketball in school. Update: I took my mock test a day ago and I did not do so well but your beeps are definitely accurate.

I just did it for the first time and got to 52 reps, which for me is way over a 90 I like to get for my fit test in the AF. Gonna keep training and try to beat that each time. Thanks for putting this up here 🙌🏾

Just took this test today. Almost maxed out the anaerobic component (under 25, 35 hand-release push-ups and 56 situps) and only got to rep 41. This is coming from someone who hasn’t run in 6 months and was already a slow runner. Easy pass, took no time to complete. Definitely would take a lot more effort to get a 100, but if you max out your other two parts, you can get an easy 90.

been doing this 3 to 4 times a week and my endurance is going up each time i’m at 60 reps right now!

First try (as a person who's best is a 14: 40 1.5mi since covid) I got 52 reps (49 points) on this. I would've had to run a 13: 36 1.5mi to get the same amount of points. This is way more intense, but you get through it way quicker

Bro midroll ads in a timed event workout? Way to ruin my training.

I took this test as my official test and made it to rep 75. This test is easier to pass the low level but much harder to max out.

I just want to be that legend that gets to 892 reps 10:05 Thanks for making this video 💪

Definitely practice, and this is exactly the same sound file they use for the test. I practiced for 2 weeks with a focus on the pivot/getting moving again, and was able to get to 51 with gas in the tank before walking off with a cumulative score over 90. Don't just walk in without practice though, saw some kids who looked to be in better shape than me crash and burn not meeting mins

I’m pretty out of shape and I just got 45 on this practice video. So much better than the

Not sure who posted this but thanks, your vids probably one of the only things service members have to time themselves accurately. The only other stuff I've seen online are all about the rules of the run, not the timing

You cannot use this video for the timer because it has ads

A little friendly tip for some major improvement. I put it at the 24 yard line and practiced like that . Yes I know it’s at the 21-22 yard line but it psychs you out mentally that way during the test it appears shorter

I’m gonna try it, what’s the worst that could happen, I fail and receive a reprimand and become promotion ineligible?

Now using this as a training tool on the track, eyeballing the distance and just training for the time interval. One of these days I'll mark 20m outside my house, I guess 😜

Wow. Good thing I was doing a practice run. Damn KZfaq ads

If you’re on the fence for the alternates, I would consistently run a 13:30 to 14 min mile 1/4 and score around an 80. I did the shuttle the past 2 years only practicing about a month or two before and I have not scored below a 90 since. You have to pace at the beginning. Every year there is a 18 year old fresh out of basic that falls out before even level 5 which is an auto fail.

This is my first time ever doing the HAMR and I got a solid 82. I know I can achieve 100 or more but wanted to hit level 10 for now

Just tried practicing and got an ad ruined the entire run

I love the typo at Rep 60

Wish they would have a clock when we did this for the first time. I prefer these sprints (I don't have to run for 12 minutes to score a pass) but until you've practiced, you don't really know how long the time between beeps is.

Are you somehow able to make this but with the time be verbally counted down? So it’s out loud and makes it’s so you can hear the seconds while running?

This running test was used by the French Foreign Legion when I applied in 2005. I think it is still in use. US military NCO ranks were inspired by the FFL as I have read. Very influential organization.

I just did it for the first time and got to 83. 24 year old male. I haven’t been running at all, so it is what it is. I think we’re going to see some injuries with this test. The “sprint ~> stop ~> turn” repeat is hard on the body. Hopefully it helps people, but in terms of scoring, I think the run is easier.

Just did this for my PT test and hit 64 shuttles, 91 ovr

Finally i know the time per lap

Can you please turn off advertisements on this? I always get an ad mid practice and it messes up my flow / tracking.

This test seems to be counting slightly faster than it should lol

Heya, I'm a Strength Coach with the Air Force, and I have a couple quick questions that might help airmen. What program did you use to make this? Did you have a data table that said the time per level? I made a version that has a countdown to each beep but your visual timer is an awesome tool.

The tests I see online when people are using this timer they're only running for about 8-9 minutes but I see this timer goes for 21:54 minutes. So are you just going to level 10 then? Also what is the best kind of field for measuring the correct distance you need to travel to simulate this test? Thanks in advance!

When I did this last year I did 70 reps. It was pretty miserable by that time. I think doing 55 is a lot easier and it guarantees a 90 for my age group (38) with good performance in other events.

Don’t use this video anymore unless you have premium because there are ADS now ☹️ .

The stop and acceleration eat up interval time idk about this test + the anxiety of not making the beep -.-

I originally gave this video a thumbs up months ago but now it has ads. Thumbs down, wtf uploader??

I missed one at 1-7…Yeah go ahead and give me my DD-214

With these lax standards, there should be no excuses for PT test failures.

I hate this level five one nonsense.... Why don't they just continually go up from set one?

Thanks for the ads. Guess I’ll catch a break on them.

You know having ads in the middle of the test, makes no sense… fail

Tried pacing myself. Kept getting ads and wanted jump off a fucking roof

There didnt used to be ads but now there are! How can i practice when in the middle the whole thing stops for an ad? Why bot put them in the beginning or the end?

ADDS don’t use for PT test

3:18 4x1 start

Who thinks it's better than the run?

Glad I got interrupted by ads

What are the regulations behind this? Like, do you have to start and stop running or can you "get ahead"? If you're like a second late crossing the line, are you automatically done or is there a little bit of leniency?

Thank you for this. I can't find a free app to practice the HAMR test.

Why is the rep 20 off? Level 7.1 should really by 61 reps. Makes the scoring highly confusing.

Stopped at 105. The levels always throw me off though

Promote now

Has this been confirmed its the same one used for the tests?

.... there was an ad around the 31 rep mark..... threw me off....

So this is much easier to pass but much harder to max out. Ive always maxed my 1.5 miles and typically score 100 overall. However, doing this i only made it to 93 (which i needed 100 for max points) so chose wisely depending if you want to just pass or max it out

So do we agree this audio is faster?

Seriously I was doing a test on this and KZfaq put ads

For someone who fucking hates running the 1.5 and usually does it in like 14 minutes, should I opt for this instead? I do not care about anything above a 75, I’ve been in almost a decade. 32 male, I can max push and sits.

Do not use this. It has Ads.

Bro i shouldve chose this instead of the 1.5, shits easy

Is this made from the official audio file?

Is this faster than the real HAMR test?

05 June 11.1 - 05 July 12.7

Commercials in the middle of it really!? 🤦‍♀️

7:21 Rep 260. So I passed¿

Anybody know where I can actually download the audio?

Hmmm, run 1.5mi for 15 minutes (because I'm a busted-up asshole) or sprint for 4 minutes to pass? Hmmmmm...

L Ads

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I run a 8:50 1.5 mile at 34 years old and just barely hit level 9 on this. Max is level 10.4 for my age. Makes no sense 🤣🤣

So level 11-5 maxes out the run score?

Is it supposed to be skipping reps?? Skipped from 1-7 all the way to 2-1. Then skipped on 3-8 to 4-1 and 4-9 to 5-1. Is it supposed to be that way or are we getting shorted on this training? LOL.

Ll

I have to do 16 to pass. Fukk I love being over 50

Why cant there be ads placed only at the beginning of the video it keeps cutting off to it on level 4,9 🫠