Post up tips and advice for taking the test! Help the channel by hitting the like and subscribe button.

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As requested here are some tips that were given to us by the gym personnel during our mock today: 1. When starting it's your back foot that starts on the line. Giving you a small distance into the first rep up front. Keep that in mind and use rep two as the level one pacer. 2. You do not have to pass the end points, just land on it with your leading foot before the beep and you're clear. 3. If you miss a rep, you still have to complete it and therefore have less time on your next rep. 4. You have to miss three consecutive reps. Meaning if you miss reps 44 and 45, but finish them and make rep 46 on time, you can keep going and miss but complete 47 and 48, make 49, etc. This helps if your barely missing the reps.

Did this for my last PT test 6 months ago, and got 49 reps Just got back into running after a while, and BARELY got 35. Without practice I will say, it’s pretty damn difficult. Practice this for 2-3 weeks about 3-4 times a week and you should be good to go 💪🏻

At least start and level 3 2:17 and work your way up. It’ll get your heart conditioned for the tougher levels so the test will be easier.

Just got back into cardio January 2024 as I was on profile due to breaking my hip in March 2023. First time I tried the HAMR I could only get to level 3 and now I’m up to level 7 after two weeks. I practice the HAMR three times a week; I’ll run until I complete a level but if I feel like I can’t complete the next one I’ll stop and rest. After I take a few minutes to get my heart rate and breathing back down, I’ll start the next level, finish it, then rest again. I’ll repeat that process for at least two levels. Will choose the HAMR over the mile and a half any day

Thanks for this so much! I'll be putting it to great use for my upcoming Fitness Assessment

Awe man, thats some old red sand land right there cuz😂 because Im southern country too. Trades, and guns….love it

I kept seeing people say hamr is easier to pass/score a 90, harder to max out. Depends on what works best for you and your running style. This is was much easier for me. I was a short sprinter in college and always had to train to max out the 1.5 mile. i havent ran in 4 months and maxed this out. I was gassed, but i winged it, and i could never do that in the 1.5. Just have to try it out!

Made it to level 5.2 on my first attempt with improper clothing. Going to continue to practice this to improve. Thank you for uploading this

There's an extra beep for turnaround time you're missing Edit: no you're not, I'm sorry. I was running lengthways instead of width.

Update: just maxed out yesterday on my PT test. Made it to level 11.2 or 94 shuttles.(I'm 35)

So, you only need to have one foot on the line before the start of each level. My suggestion is to put your plant foot on the line and extend your lead foot out as far as you can without it being uncomfortable to get a good start off. That will help you get to the other side faster.

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

My 12 year old maxed out at a 10.2 or 83 reps.

What is the max score you can get on this new test

So level 7-10 says rep 260 in the top left? And 10-8 has rep 892?

I've always maxed my push-ups and sit-ups, but now I max the plank. Have always did the run and easily break a 90%. This last time after maxing the first two I opted for the HAMR. Not even half way thru I regretted it. Made one error but recovered the very next sprint. Did the minimum to get a 90%. Never again for me.

Best score I've gotten on this got me was what felt like an easy 98.5 after having run a easy 4mi like an hr prior. My training prior was some crossfit I had started about 3 mo prior to my PT test. I worked up to 2x a day workouts the month prior with slow long runs 2-3wk the entire three months. Trying to find minimum effevtive dose: This last time all I did was hiit 1x day, plus my separate strength sessions, with zero running and it got me a difficult 96. New approach: I'm actually gonna train this component going forward since it's the only thing keeping me from my hundo. The approach this time is do 60% of my best 3-4x /wk one week, then 70% for week two, then 80%week three and after wk four retest myself. (I'm taking a break from hiit but I plan to add back in the slow long runs 30-40min at zone 2). Context Note: I normally train powerbuilding year round and only focus on getting my cardio up ~3mo prior to my test date. I eat Mediterranean style 80% of time and normally skip one meal a day. I'm middle aged but consistently score high enough to get 90s in the youngest age group standards. Hope this helps some of yall.

What is this? No explanation.