The PACER Test
FITNESSGRAM Progressive Aerobic Cardiovascular Endurance Run
The PACER test (Progressive Aerobic Cardiovascular Endurance Run) is the aerobic capacity assessment used in the FITNESSGRAM fitness testing program. It is the most widely administered fitness test in US schools, used across K-12 physical education programs nationwide.
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Our free online timer uses the official FITNESSGRAM PACER protocol with accurate audio beeps. Add your students, start the test, and tap to record results.
Start PACER Test →What is the PACER Test?
The PACER test is a multistage shuttle run that measures aerobic capacity (VO2max). Students run back and forth across a 20-metre (approximately 65 feet) distance at a pace set by audio beeps. The pace starts slow and gets faster each level. The test continues until the student can no longer maintain the required pace.
The PACER is part of the FITNESSGRAM assessment battery developed by The Cooper Institute. It replaced the mile run as the preferred aerobic capacity test in many school districts because it is easier to administer to large groups, requires less space, and provides a more motivating testing environment.
FITNESSGRAM PACER Test Protocol
Set up the course
Mark two lines 20 metres (65 feet 7 inches) apart on a flat, non-slip surface. A gym floor or indoor court is ideal.
Line up students
Students stand behind the starting line. Space them at least 40 inches (1 metre) apart to avoid collisions during turns.
Start the audio
Play the PACER audio. A brief introduction plays, followed by the first beep. Students begin running to the opposite line.
Run to the beep
Students must reach the opposite line before the next beep sounds. They wait at the line if they arrive early, then run back on the next beep.
Speed increases each level
Level 1 starts at 8.0 km/h (5.0 mph). Speed increases by 0.5 km/h each level. A triple beep signals the start of a new level.
Record results
If a student fails to reach the line before the beep twice (not necessarily consecutively in some versions), their test ends. Record the last completed lap.
PACER Test Level Chart
The FITNESSGRAM PACER has 21 levels. Here is the complete breakdown of laps, speed, and cumulative distance for each level:
| Level | Laps | Speed | Lap Time | Total Laps |
|---|---|---|---|---|
| 1 | 7 | 8.0 km/h (5.0 mph) | 9.00s | 7 |
| 2 | 8 | 8.5 km/h (5.3 mph) | 8.47s | 15 |
| 3 | 8 | 9.0 km/h (5.6 mph) | 8.00s | 23 |
| 4 | 8 | 9.5 km/h (5.9 mph) | 7.58s | 31 |
| 5 | 9 | 10.0 km/h (6.2 mph) | 7.20s | 40 |
| 6 | 9 | 10.5 km/h (6.5 mph) | 6.86s | 49 |
| 7 | 10 | 11.0 km/h (6.8 mph) | 6.55s | 59 |
| 8 | 10 | 11.5 km/h (7.1 mph) | 6.26s | 69 |
| 9 | 11 | 12.0 km/h (7.5 mph) | 6.00s | 80 |
| 10 | 11 | 12.5 km/h (7.8 mph) | 5.76s | 91 |
| 11 | 11 | 13.0 km/h (8.1 mph) | 5.54s | 102 |
| 12 | 12 | 13.5 km/h (8.4 mph) | 5.33s | 114 |
| 13 | 12 | 14.0 km/h (8.7 mph) | 5.14s | 126 |
| 14 | 13 | 14.5 km/h (9.0 mph) | 4.97s | 139 |
| 15 | 13 | 15.0 km/h (9.3 mph) | 4.80s | 152 |
| 16 | 13 | 15.5 km/h (9.6 mph) | 4.65s | 165 |
| 17 | 14 | 16.0 km/h (9.9 mph) | 4.50s | 179 |
| 18 | 14 | 16.5 km/h (10.3 mph) | 4.36s | 193 |
| 19 | 15 | 17.0 km/h (10.6 mph) | 4.24s | 208 |
| 20 | 15 | 17.5 km/h (10.9 mph) | 4.11s | 223 |
| 21 | 16 | 18.0 km/h (11.2 mph) | 4.00s | 239 |
FITNESSGRAM Healthy Fitness Zones
FITNESSGRAM classifies student results into fitness zones rather than simple pass/fail. The Healthy Fitness Zone (HFZ) indicates a level of fitness associated with positive health outcomes. Here are approximate PACER lap targets for the Healthy Fitness Zone:
| Age | Boys (HFZ min laps) | Girls (HFZ min laps) |
|---|---|---|
| 10 | 15 | 15 |
| 11 | 23 | 15 |
| 12 | 23 | 23 |
| 13 | 23 | 23 |
| 14 | 41 | 23 |
| 15 | 51 | 23 |
| 16 | 61 | 32 |
| 17 | 61 | 41 |
| 17+ | 61 | 41 |
PACER Test vs Beep Test
The PACER test and the beep test (Léger test) are very similar — both are 20-metre shuttle run tests with progressive speed increases. The main difference is the starting speed: the PACER starts at 8.0 km/h while the Léger test starts at 8.5 km/h. The PACER is the standard in US schools, while the Léger test is used internationally.
See the full PACER vs Beep Test comparison →
Tips for PE Teachers
- Test in a gym or indoor court — Consistent surface and climate give the most reliable results.
- Use our multi-runner feature — Enter all student names and tap to record each dropout. No clipboards needed.
- Allow a practice run — Let students do 2-3 levels before the real test so they understand the pacing.
- Encourage but don't pressure — The goal is reaching the Healthy Fitness Zone, not maximal performance.
- Retest throughout the year — Track improvement over semesters to show students their progress.
Frequently Asked Questions
How many laps is a good PACER score?
It depends on age and gender. For a 14-year-old boy, the Healthy Fitness Zone starts at 41 laps (approximately Level 5-6). For a 14-year-old girl, it starts at 23 laps (approximately Level 3-4). Scores of 60+ laps are considered excellent for most age groups.
How long does the PACER test take?
Most students last between 4-12 minutes. The full 21-level test takes approximately 21 minutes to complete, but very few students reach that point. Plan for about 15-20 minutes including setup and instructions.
What does PACER stand for?
PACER stands for Progressive Aerobic Cardiovascular Endurance Run. It is part of the FITNESSGRAM fitness assessment developed by The Cooper Institute.
Can I use this online PACER test for my class?
Yes! Enter all student names, select the FITNESSGRAM PACER protocol, and start the test. The timer plays accurate beeps at the correct intervals. Tap each student when they finish to record their level and lap count. Results include estimated VO2max.