The PACER Test
Empowering Students to Succeed!
The PACER Test (Progressive Aerobic Cardiovascular Endurance Run) is an iconic fun, inclusive fitness challenge designed to measure aerobic capacity in students of all fitness levels. Developed by the Kenneth H. Cooper Institute, and as a part of the FitnessGram program, it’s not about competition—it’s about personal growth and promoting lifelong health. The PACER Test is a multi-stage fitness test where participants run back and forth across a 20-meter space at a progressively faster pace, guided by audio cues.
LEARN • ASSESS • ADDRESS
The FitnessGram PACER Test is a multistage aerobic capacity test that progressively gets more difficult as it continues. The PACER test is based on the original shuttle run test
developed by Leger et al. (1988). Participants shuttle back and forth across 15 to 20 meters as many times as they can, each lap signaled by a beep sound. The test get progressively faster, causing the student to have to move faster to reach the mark by the beep and continues until the student reaches their max lap score.
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Leger LA, Mercier D, Gadoury C, Lambert J. The multistage 20 meter shuttle run test for aerobic fitness. J Sports Sci. 1988; 6:93-101.
A Brief History of the PACER Test
Since its introduction in the 1980s, the PACER Test has been a cornerstone of physical education programs worldwide. It was created to shift the focus away from high-pressure fitness benchmarks and instead encourage personal progress, inclusivity, and a positive attitude toward physical activity. Today, it’s used by millions of educators to inspire students to develop healthy habits that last a lifetime. This multistage fitness test has become the most recognized tool for measuring aerobic power.
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Cooper, S.M., Baker, J.S., Tong, R.J., Roberts, E., & Hanford, M. (2005). The repeatability and criterion related validity of the 20 m multistage fitness test as a predictor of maximal oxygen uptake in active young men. British Journal of Sports Medicine, 39(9). [PubMed]
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Leger L, Lambert J. A maximal multistage 20 m shuttle run test to predict VO2max. Eur J Appl Physiol Occup Physiol 1982;49:1–12. [PubMed]
Why Is the PACER Test Important?
The PACER Test is more than a fitness assessment It's a validated measure of cardiovascular health that helps educators track:
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student progress
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promotes lifelong wellness
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provides meaningful, data-driven physical education
Every lap represents an opportunity to encourage healthier habits and celebrate personal growth.
The PACER Test isn't just a standalone assessment; it's a vital component of the FitnessGram suite. When combined with assessments for muscular strength, endurance, flexibility, and body composition in the FitnessGram software, the PACER Test helps determine if a student requires further support to reach their fitness goals.
The PACER Test score is combined in the FitnessGram software with scores for muscular strength, endurance, flexibility and body composition to determine whether a student is in the Healthy Fitness Zone™ or the Needs Improvement Zone™.
How to Do the PACER Test the Right Way
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Set Up the Space: Mark two lines 20 meters apart in a safe, open area.
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Use the Official Audio Track: The PACER Test audio provides timed beeps to guide participants.
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Start Running: Students run from one line to the other, reaching the line before the beep.
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Keep Going! The pace gradually increases as the test continues. When a student can no longer keep up with the beeps, their score is recorded.
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Celebrate Progress: Encourage students to reflect on their progress and set personal goals for future tests.
FitnessGram PACER Test Remixes!
Now With New Sounds and New Energy!
Created in collaboration with The Kenneth H. Cooper Institute and Hip Hop Public Health. The new 6-track album revamps the decades-old FitnessGram PACER Test with hip-hop, pop, electronic dance and Latin-inspired beats, bringing a dance party vibe and motivating students throughout the 22-minute test. Narrated in Spanish and English, the updated sound encourages students with positive “shout outs” and the harsh beeps have been replaced with new “lap” tones and “level” sounds that indicate when the test is about to get a little faster so they can form a lasting appreciation for physical fitness. The album also includes instrumental versions of the tracks that can be used for practice or as a fun soundtrack to any fitness activity. The PACER Test Remixes! powered by Hip Hop Public Health can be downloaded on any major streaming platform such as Spotify, Apple Music, I Heart Radio or YouTube. And NOW, by request, we have the Ad-free version of the traditional PACER TEST recording, in both MP3 and MP4 formats.
Want to see improvement on your next assessment? Meet Robert Mechura, a young runner who has some great advice for students on how to improve with the PACER assessment.
Visit the FitnessGram
PlayGround for some Online Learning Modules
To pace yourself in a long run, start slower than you think you should, aim for a conversational pace, and gradually pick up the effort and speed as you go. This strategy prevents fatigue and allows you to build endurance for the later stages of the run. These pacing tips are also effective for the one-mile run.
Before the Run
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Warm up:
Include a thorough, gradual warm-up to prepare your body for the run.
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Know your pace targets:
Use online tools like the McMillan running calculator or your recent race times to determine your optimal long-run pace, notes Runner's World.
During the Run
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Start slow:
Begin your run at a pace that feels very easy, even slower than you expect, to conserve energy for the long haul, according to Runner's World.
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Maintain a conversational pace:
You should be able to hold a conversation without gasping for breath. This is a good indicator of a sustainable effort.
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Focus on effort, not pace:
Aim for consistent effort rather than trying to maintain precise splits, as the pace can feel different as you get tired.
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Gradually increase effort:
As the run progresses, you can slowly increase your effort, but do so gradually, notes Runners Connect.
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Listen to your body:
Pay attention to how you feel. If you're gasping for breath, you're running too fast.
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Eat and drink:
Focus on fueling your body consistently, especially in the later stages of a long race or training run.
Why Pacing is Important?
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Reduces injury risk: Going too fast increases your risk of fatigue, which can lead to injury.
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Improves endurance: Running slowly helps build the endurance necessary to complete longer distances.
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Builds stamina: Long runs at a slow pace help your body adapt and get stronger, allowing you to run faster for longer.
Some FitnessGram Fun
PACER Test Throwbacks: Watch, share, and celebrate the iconic PE challenge that gets us moving.
Meet Nick from nickisnotgreen, who talks about music and video games. Back in 2020, he created a legendary survey to discover one of society's greatest mysteries: Which Fitnessgram Pacer Test Song is the best?
Line Up at The Start
Dive into the story behind the iconic voice of the PACER Test with film students, Toby and Dante, from Beacon School in NYC. Their documentary unravels the history and unveils exciting news about the future of this legendary fitness track.
Need more Online
Resources?
Also, subscribe today to the Kenneth H. Cooper Institute's YouTube Page to get great educational content, helping our students be informed and inspired to make healthy choices and live Well. Into the Future. Internationally recognized for their work in preventive medicine, exercise science, and obesity, their findings related to healthy living continue to impact global health and inspire major organizations to follow their lead.