What is the PACER test?
PACER stands for Progressive Aerobic Cardiovascular Endurance Run. It is the aerobic-capacity test in the FitnessGram programme used by many schools, particularly in the United States. Like the beep test, you run back and forth over 20 m, keeping pace with a recorded signal that speeds up each minute. Your score is the total number of laps you complete.
How the calculator estimates VO2max
This calculator uses the widely cited regression equation developed for the PACER by Mahar and colleagues (2006), which estimates aerobic capacity from laps and age. (Newer versions of the FitnessGram software use an updated equation that also includes sex and body mass index, so its official score can differ slightly.)
For example, a 14-year-old who completes 45 laps: 45.619 + 15.9 − 15.7 ≈ 45.8 ml/kg/min. The estimate typically has an error of about ±6–7 ml/kg/min compared with a laboratory test, so small differences between students are not meaningful.
PACER laps to VO2max chart
| Laps | Age 10 | Age 12 | Age 14 | Age 16 | Age 18 | Beep test level |
|---|---|---|---|---|---|---|
| 10 | 37.9 | 35.7 | 33.5 | 31.2 | 29.0 | 2.3 |
| 20 | 41.5 | 39.2 | 37.0 | 34.7 | 32.5 | 3.5 |
| 30 | 45.0 | 42.8 | 40.5 | 38.3 | 36.0 | 4.7 |
| 40 | 48.5 | 46.3 | 44.0 | 41.8 | 39.6 | 5.8 |
| 50 | 52.1 | 49.8 | 47.6 | 45.3 | 43.1 | 6.9 |
| 60 | 55.6 | 53.3 | 51.1 | 48.9 | 46.6 | 7.9 |
| 70 | 59.1 | 56.9 | 54.6 | 52.4 | 50.2 | 8.9 |
| 80 | 62.6 | 60.4 | 58.2 | 55.9 | 53.7 | 9.8 |
| 90 | 66.2 | 63.9 | 61.7 | 59.5 | 57.2 | 10.7 |
| 100 | 69.7 | 67.5 | 65.2 | 63.0 | 60.7 | 11.6 |
| 110 | 73.2 | 71.0 | 68.8 | 66.5 | 64.3 | 12.4 |
| 120 | 76.8 | 74.5 | 72.3 | 70.0 | 67.8 | 13.2 |
| 130 | 80.3 | 78.1 | 75.8 | 73.6 | 71.3 | 13.12 |
Understanding your score
FitnessGram does not grade the PACER on laps alone. It converts laps to estimated VO2max and compares that with Healthy Fitness Zone standards that depend on age and sex. That is why the same lap count can be excellent for a younger student and below the zone for an older one — the equation expects older students to cover more laps for the same score.
Adults and the PACER. The Mahar equation was built for young people. For adults, the beep-test style estimate on our beep test calculator or a running-based estimate on the VO2max calculator is more appropriate.
PACER vs beep test
| PACER (FitnessGram) | Beep test (MSFT) | |
|---|---|---|
| Distance | 20 m (15 m version for small spaces) | 20 m |
| Scoring | Total laps (max 247) | Level and shuttle |
| VO2max estimate | Laps and age (Mahar 2006) | Final speed (e.g. Flouris 2005, Léger) |
| Main users | Schools, youth fitness programmes | Sport, police, military, schools |
How to improve a PACER score
- Practise the turns — touching the line and pivoting quickly saves energy on every lap.
- Pace the early levels: the beginning is slow, so relax and don’t sprint ahead of the signal.
- Build aerobic fitness with regular running, games and sports, two to four times a week.
- Add short intervals, such as 6–8 fast 100 m runs with walking recovery, once a week.
- Mahar MT, Welk GJ, Rowe DA, Crotts DJ, McIver KL (2006). Development and validation of a regression model to estimate VO2peak from PACER 20-m shuttle run performance. J Phys Act Health 3(Suppl 2):S34–S46.
- The Cooper Institute. FitnessGram Administration Manual.
Last reviewed: September 2026 · Health disclaimer