What Is BUD/S? Inside Navy SEAL Training and the PST Standards
BUD/S is the crucible that stands between a civilian or fleet sailor and the Navy SEAL trident. Basic Underwater Demolition/SEAL training is famous for Hell Week, cold surf, and an attrition rate that regularly clears the majority of a class. But before any of that, there is a gate you have to pass just to get a contract: the Physical Screening Test. This guide walks through what BUD/S is, the standards you have to hit, and how to train so you arrive prepared instead of hopeful.
What BUD/S Is
BUD/S is the core selection and training course for Navy SEALs, conducted in Coronado, California. It is not a single test but a months-long pipeline designed to develop basic special operations skills while systematically sorting for the people who will not quit. Candidates are pushed through cold water, physical evolutions, timed runs and swims, and sleep deprivation. The physical events are hard on their own, but the real filter is mental. Most people who ring the bell are physically capable of continuing.
Before you ever see Coronado, though, you have to earn the contract. That starts with the PST.
The Navy SEAL PST Standards
The Physical Screening Test is five events: a 500-yard swim, two minutes of push-ups, two minutes of sit-ups, a max set of pull-ups, and a 1.5-mile run. There are two sets of numbers that matter, the minimums and the competitive scores.
Minimum Standards
- 500-yard swim: under 12 minutes 30 seconds, combat sidestroke or breaststroke
- Push-ups: at least 50 in 2 minutes
- Sit-ups: at least 50 in 2 minutes
- Pull-ups: at least 10, dead hang, no time limit
- 1.5-mile run: under 10 minutes 30 seconds, in shoes and shorts
Competitive Standards
- 500-yard swim: 9 minutes or faster
- Push-ups: 90 or more in 2 minutes
- Sit-ups: 90 or more in 2 minutes
- Pull-ups: 18 or more
- 1.5-mile run: 9 minutes 30 seconds or faster
The minimums qualify you. The competitive scores get you selected. Naval Special Warfare community managers rank contracts by PST performance, so a candidate who only meets the floor is rarely the one who ships. Score yourself honestly with our Navy SEAL PST calculator and aim for the competitive column.
The Phases of BUD/S
BUD/S is organized into three phases after an initial orientation. First Phase is physical conditioning and water competency, and it contains Hell Week, roughly five and a half days of near-continuous activity on minimal sleep. Second Phase is combat diving, where candidates build the underwater skills that define the community. Third Phase is land warfare, covering weapons, demolitions, and small-unit tactics. Graduates still have more training ahead, including parachute training and SEAL Qualification Training, before they earn the trident.
Every phase assumes you already own a deep aerobic base and real water competency. The pipeline builds skill, but it does not build your engine from scratch. That is your job before you arrive.
How to Train for BUD/S
The PST rewards balance. You cannot out-swim weak pull-ups or out-run a slow swim. Build a week that touches all five events: swim two to three times focusing on combat sidestroke efficiency, run two to three times with a mix of intervals and one longer aerobic effort, and train calisthenics volume on non-consecutive days. Layer in easy rucking or rowing to grow the aerobic base that carries everything else.
Pull-Ups Win Contracts
Pull-ups are the event with the widest spread between minimum and competitive, 10 versus 18 or more, and they are the hardest to fake. If you are stuck, resistance bands let you train the full range with assistance and then add resisted volume as you get stronger. Our walkthrough on building 20-plus dead-hang pull-ups pairs well with band work.
Sharpen the Run
A sub-9:30 mile and a half comes from interval work plus aerobic volume, not from running the same easy pace every day. Our sub-9:00 PST run plan shows how to structure speed and endurance in the same block.
Assisted reps to build dead-hang strength, then band-resisted volume to push past 18. From $39.
Shop now →Frequently Asked Questions
What is the minimum PST score for BUD/S?
A 500-yard swim under 12:30, 50 push-ups and 50 sit-ups in two minutes each, 10 pull-ups, and a 1.5-mile run under 10:30. These are qualifying numbers only. Competitive scores are much higher and are what actually earn a contract.
How long is BUD/S?
BUD/S itself runs about six months across three phases in Coronado. After graduation, candidates complete additional training, including parachute training and SEAL Qualification Training, before earning the SEAL trident, so the full pipeline is roughly a year or more.
What is the BUD/S dropout rate?
Attrition varies by class, but it is common for the majority of a starting class to not finish. Most who leave do so during First Phase, and the single biggest factor is not raw fitness, it is the decision to quit under stress.
Should I look at SWCC too?
If the boat-crew mission appeals to you, yes. The screening gate is shared, so the same PST preparation applies. Read our guide to what SWCC is and how selection works to compare the two paths.
The Bottom Line
BUD/S will test your mind more than your body, but only if your body earns you a seat first. Train all five PST events, push your pull-ups and swim well past the minimums, and score yourself before test day using the PST calculator. Arrive competitive and the rest becomes a question of how badly you want it. For a wider view of service standards, see our military fitness test comparison.
