Navy SEAL PST Calculator 2026: Physical Screening Test Standards
NAVAL SPECIAL WARFARE: BUD/S SCREENING
Navy SEAL PST Calculator 2026
Score your Physical Screening Test: the 500-yard swim, push-ups, curl-ups, pull-ups, and 1.5-mile run. Checked against the official SEAL and SWCC minimums, plus the competitive marks that actually get candidates selected.
Overall PST Tier
awaiting score
Navy SEAL PST standards 2026
The Physical Screening Test (PST) is the entry gate for BUD/S and the SWCC pipeline. The official minimums come from MILPERSMAN 1220-410. Meeting them makes you eligible. It does not make you competitive, and candidates who only hit minimums are rarely the ones who get a contract.
| Event | SEAL minimum | SWCC minimum | Competitive | Elite |
|---|---|---|---|---|
| 500-yard swim | 12:30 | 13:00 | 8:00 or faster | 7:30 |
| Push-ups (2 min) | 50 | 50 | 80-100 | 100 |
| Curl-ups (2 min) | 50 | 50 | 80-100 | 100 |
| Pull-ups (no time limit) | 10 | 6 | 15-20 | 20 |
| 1.5-mile run | 10:30 | 12:00 | 9:00-10:00 | 9:00 |
Competitive marks are the ranges commonly cited for SEAL candidates (Military.com). Elite is the hard end of each range; the 7:30 swim is a Battle Bunker benchmark, since no top-end swim time is published. No separate competitive figures are published for SWCC.
Test order and rest periods
- 500-yard swim (sidestroke or breaststroke), then 10 minutes rest
- Push-ups, 2 minutes, then 2 minutes rest
- Curl-ups, 2 minutes, then 2 minutes rest
- Pull-ups, no time limit, then 10 minutes rest
- 1.5-mile run
How this calculator scores you
Each event is marked Fail (below the minimum for your program), Minimum, Competitive, or Elite. Your overall tier is your lowest event, because one weak event is what holds a candidate back. The weakest event is flagged so you know where to put your training time.
How to improve each event
500-Yard Swim: Combat sidestroke is the stroke used at BUD/S, so most candidates train it for the PST too. Drill technique in a pool 3-4 times per week. Most candidates cut more time from form than from fitness. Train with long-blade fins for leg endurance.
Push-Ups: Daily high-volume work. 200-400 reps spread across clean sets of 25-40. Test yourself for 2 minutes once a week. No half reps: they will not be counted.
TRAIN PUSH-UPS
Battle Bands
3-pack resistance bands (10 to 125 lbs). Daily clean-rep volume and assistance work. The fastest way to push the 100-rep ceiling for PST scoring.
Shop Battle Bands →Curl-Ups: Same principle: daily volume plus a weekly 2-minute test. Practice the exact form your mentor or recruiter briefs. Train on a soft surface to avoid tailbone fatigue.
BUILD SIT-UP CAPACITY
Hanging Ab Straps V2
Made in USA hanging ab straps. Hanging knee raises and weighted core hold work train the deep abs that survive 2 full minutes of sit-up volume.
Shop Hanging Ab Straps V2 →Pull-Ups: Dead hang, chin over the bar. Build volume by greasing the groove: short sets throughout the day, every day. Use band assistance if you are below 10, and add weighted pull-ups once you are past 15.
1.5-Mile Run: Run 3-4 times per week. Mix Zone 2 aerobic runs, interval workouts (400 m repeats), and tempo miles.
CRUSH YOUR RUN TIME
Hybrid Vest MK2
Weighted vest for loaded Zone 2 runs and intervals. Run a few weeks loaded, take the vest off on test day, sub-9 the 1.5-mile.
Shop Hybrid Vest MK2 →About this calculator
Minimums are from MILPERSMAN 1220-410 (CH-77, 3 Dec 2021), which sets the PST standards for SEAL, SWCC, EOD, Diver, and AIRR. Official testing is run by NSW mentors and recruiters. Use this tool to benchmark where you stand and find the event that needs the most work.
Frequently Asked Questions
What are the Navy SEAL PST minimums?
Per MILPERSMAN 1220-410, the SEAL minimums are a 500-yard swim in 12:30, 50 push-ups in 2 minutes, 50 curl-ups in 2 minutes, 10 pull-ups with no time limit, and a 1.5-mile run in 10:30. Missing any one of them means you have not met the standard.
What PST score do I need to get to BUD/S?
The minimums only make you eligible. The competitive marks commonly cited for SEAL candidates are a swim of 8:00 or faster, 80 to 100 push-ups and curl-ups, 15 to 20 pull-ups, and a run of 9:00 to 10:00. This calculator marks you Competitive at the easy end of each range and Elite at the hard end.
What are the SWCC PST standards?
SWCC uses the same five events with lower minimums: 500-yard swim in 13:00, 50 push-ups, 50 curl-ups, 6 pull-ups, and a 1.5-mile run in 12:00 (MILPERSMAN 1220-410). Pick SWCC in the calculator to score against them.
What order are the PST events in, and how much rest do you get?
Swim first, then 10 minutes of rest. Push-ups for 2 minutes, 2 minutes of rest. Curl-ups for 2 minutes, 2 minutes of rest. Pull-ups with no time limit, 10 minutes of rest. Then the 1.5-mile run.
What swim strokes are allowed on the PST?
Sidestroke or breaststroke, with no overhand recovery. Combat sidestroke is what most candidates train because it is the stroke used at BUD/S.
Are the PST sit-ups the same as curl-ups?
The Navy instruction calls the event curl-ups, and most recruiters and mentors call it sit-ups. It is max reps in 2 minutes. Your test administrator briefs the exact form, and reps that break form are not counted.
Can women take the SEAL PST?
Yes. All combat jobs were opened to women in 2016, and the PST has one set of standards for every candidate.
What happens if I fail one PST event?
Failing any single event means you have not met the PST standard, no matter how strong the other four were. Your recruiter or NSW mentor sets when you can retest.
