New Combat Fitness Test for Navy Special Warfare-Special Ops Plus How Much Rest is Needed Before a Military Fitness Test

The New Navy Combat Fitness Test (SEAL, SWCC, EOD/Diver)

Navy SEALs Performing Sub-Ops off West Coast USA

FYI - The Navy Physical Screening Test (PST) HAS NOT changed! This is the active-duty operator fitness test, new to the Navy Special Warfare and Special Operations Commands. See more info on the Navy PST for recruits/candidates. 

Did you know that in 2026, the Navy Special Warfare/Special Ops community will require a new fitness test for operators (after selection) once a year? The other test is the standard Navy Physical Readiness Test (PRT) (pushups, plank, 1.5 mile run). It is not that difficult, but it is different. Here are the four events: 

Swim 800m with fins (10 min rest)
Pushups with a 20 lbs weight vest (2 min rest)
Pullups with a 20 lbs weight vest (10 min rest)
Run 1 mile with 20lbs weight vest

Here are the max scores needed for 100% for ages under 30 years old:

SEAL & SWCC:  Age <29 Category Level
800m-Swim/with fins  (11:20)
Push-ups 20lbs (54)
Pull-ups 20lbs (21)
1 Mile Run 20lbs 8:00

Obviously, this will be a competition between you and your fellow teammates and the mindset is to focus beyond the max. If you want to find the standards, see them here: Navy Combat Fitness Test Standards.

Here is a related question about resting before a fitness test: How much rest or tapering do you need to perform at your best in military fitness tests? 

Well Rested - Well Tested? 
How Much Rest Do You Really Need? Taper? Day off?

The First Event of the Navy PST (500yd swim - CSS)

Depending on the importance of the fitness test, you should be well-rested and fully recovered. Here are some reasons why you may want to add a rest day or taper week for your next fitness test:

1 - Achieving a Score to Earn a Contract - This is a critical fitness test and may be the determining event that gets your foot into the door to serve in special programs like SEALs, SWCC, EOD/Diver, HM/SOIDC, or other Special Warfare/Special Ops jobs across the military. You will not get accepted into the programs if you do not pass the PST to standard. This is for the job you want to do while in the service. 

Navy Dive School Students Practice Open Circuit Diving

2 - Making Rank / Staying in Service - If active duty, you will have to take fitness tests every six months. If you are a perennial failure, there will be a time when you take a fitness test that determines your status in the military at a higher rank or in the military altogether. This is of financial importance. Your fitness tests matter for a variety of reasons - how you look in a uniform, how you do your job, and being an asset in potentially dangerous situations. Never stop training so you do not find yourself in this situation. 

3 - In Prep Courses Before Special Ops Selections - You will take a PST/IFT at the end of these Prep Courses. Do not blow this test off; many fail to meet the final standards to enter the test because they become complacent after taking it 20+ times by this point. Keep training; your last PST in the Prep Course is the most important, since many people's Spec Ops dreams are crushed before they even start. 

But if you are crushing the PST and preparing for selection, you do not need a taper week or even a day off. 

If a recruit is taking monthly PSTs - When in the Delayed Entry Program (DEP), you will take regular PST (if going to special programs) with the recruiter/mentor. If you have already received your contract and are now just maintaining your scores, there is no need to ruin a week of training with a 4-day taper. Just take the test, even if you worked out earlier in the day. The goal of your training is to get into a condition where you do not need a rest day before passing the fitness test. Preparing for selection means getting into a condition where you can still compete even on tired legs and with less-than-ideal recovery. That is what the testing events at SEAL/SWCC training will be like each week. Get used to it.

There is More to StewSmithFitness.com Than You May Know - See the Variety of Programs Below:

Who is Stew Smith? Coach, Trainer, Author, Podcaster 

I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession.  See More at StewSmithFitness.com

Quick Summary: Here is a list of what we do at StewSmithFitness.com

(NEW - Consulting Call) - Need personal help adjusting workouts? Worried if you are on the right track? Let Stew help.

1. FREE Fitness (all topics) / Mindset Articles and Workouts - Latest info on training for any goal! (over 1000)
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3. Spec Ops Swim Critiques on social media - YouTube, TikTok, Instagram
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Visit https://www.stewsmithfitness.com now and equip yourself with the tools for success for many special ops-level selection programs in the military and police world.