HAMR Time: PFRA Beep Test

Walking into PFRA day blind? Hit your target shuttle count, lock in the points you need, and own your HAMR score before you ever step on the line.

HAMR Time: PFRA Beep Test is the only app built from the ground up for the U.S. Air Force 20-meter shuttle run — the cardiorespiratory component of the 2026 Physical Fitness Readiness Assessment.

Practice the real test, calculate any score for any age group, and follow workouts that build the cardio you'll need on test day.

Built around the official 2026 PFRA scoring tables, the nine Air Force age brackets, the HAMR protocol defined in DAFMAN 36-2905, and the 6-week HAMR Improvement Program from the AF Warfighter's Fitness Playbook (Appendix 6). Every feature is designed for Airmen preparing for a real assessment — not generic beep test fans.

PACE FROM YOUR WRIST
The dedicated Apple Watch companion is your eyes-up training partner. Full Activity Ring-style progress rings show your live PFRA score, level, shuttle count, and pacing at a glance. Configurable haptic countdown vibrations tap your wrist in the seconds before every beep, so you feel the pace without looking at anything. The Watch runs its own precision timer with live PFRA scoring — zero-lag, zero-dependency — so your data stays accurate even if Bluetooth drops mid-test or your screen dims. Swipe to control your workout, just like Apple's Workout app. Tests log as real HealthKit HIIT workouts with live heart rate, calories, and the green workout indicator.

RUN THE REAL TEST
Practice a full 21-level HAMR simulation with beep timing that matches the official Air Force audio cadence. New Activity Ring-style indicators show your score (color-coded for fail/pass/target), shuttle progress within each level, and a real-time pacing ring that fills smoothly between beeps. Your PFRA score climbs in real time from the very first shuttle — no waiting for thresholds. Pause, resume, and run as many practice attempts as you want without ever needing the official audio file.

KNOW YOUR SCORE BEFORE YOU RUN
Enter your shuttle count and see your exact PFRA cardio score for your age group and gender, drawn from the 2026 finalized scoring charts. Reverse-lookup tells you how many shuttles you need to hit a target score. Covers all nine PFRA age brackets and applies altitude correction automatically — no mental math at high-elevation bases.

FOLLOW THE OFFICIAL HAMR PLAN
Six weeks. Eighteen workouts. One published Air Force program. The built-in HAMR Improvement Program comes straight from the AF Warfighter's Fitness Playbook (Appendix 6) — three sessions a week of intervals, sustained runs, and HAMR practice, with progressive volume across the full six weeks. Check off workouts as you finish them, log your initial and final HAMR scores, and watch your improvement land in your profile when you're done.

TRAIN FOR THE NUMBER YOU NEED
Need something more flexible than the six-week plan? Build cardio with structured custom workouts that meet you where you are. Static mode locks a single level's pace and pushes you to repeat shuttles. Progressive mode ramps you from a starting level to a target level over time. Configure each session to bridge the gap between today's count and your goal.

WATCH YOURSELF IMPROVE
Every practice test and training session is saved on-device. Track your shuttle count, scores, and improvement over weeks of work, so you walk into PFRA day knowing exactly what you can do.

FREE. NO ACCOUNTS. NO ADS. NO TRACKING.
All your data stays on your device. HAMR Time collects no user data and includes no ads or analytics. Optional in-app tips support development — nothing is gated.

Built by one Airman, free for all Airmen.

HAMR Time: PFRA Beep Test — train for the HAMR, own your score.