UK Special Forces (SAS/SBS) Fitness Standards
Could you meet the UK Special Forces (SAS/SBS) standard? These are Take Point Fitness's per-event tiers for the UK Special Forces (SAS/SBS) pathway (unisex, absolute), used to score readiness. They are not an official test, and no military or police body endorses them.
| Benchmark | Pass | Good | Excellent | Elite |
|---|---|---|---|---|
| 2 km run (best effort) | 8:42 | 7:52 | 7:27 | 6:39 |
| 5-mile ruck (30 kg) | 1:15:00 | 1:10:00 | 1:05:00 | 55:00 |
| Fan Dance (24 km, 18 kg bergen + rifle + water) — optional | 4:10:00 | 3:55:00 | 3:40:00 | 3:30:00 |
| Back Squat | 100 kg | 125 kg | 140 kg | 190 kg |
| Hex-bar DL | 130 kg | 160 kg | 205 kg | 245 kg |
| Conventional DL | 115 kg | 145 kg | 185 kg | 225 kg |
| Bench Press | 80 kg | 95 kg | 110 kg | 160 kg |
| Pull-ups (no time) | 8 reps | 13 reps | 18 reps | 25 reps |
| Push-ups (2 min) | 50 reps | 65 reps | 80 reps | 105 reps |
| Sit-ups (2 min) | 50 reps | 75 reps | 90 reps | 110 reps |
| Plank (front) | 1:30 | 2:30 | 3:30 | 4:30 |
| Side plank (per side) | 1:00 | 1:30 | 2:00 | 3:00 |
| Dead hang (grip) | 45 s | 1:15 | 1:50 | 2:30 |
UK unit. Where the unit's published test or a public military fitness table exists, tiers are set from or checked against it; the rest are Take Point Fitness's own (beta) and recalibrate with athlete data.
FAQ
What are the UK Special Forces (SAS/SBS) fitness requirements?
The UK Special Forces (SAS/SBS) standard is scored per event — 2 km run (best effort), 5-mile ruck (30 kg), Fan Dance (24 km, 18 kg bergen + rifle + water) — optional, Back Squat and more — across strength, engine and work capacity. See the table above for the pass / good / excellent / elite tiers.
How do I train for the UK Special Forces (SAS/SBS) standard?
Build a deep aerobic base, train load carriage and rucking, and keep your strength high relative to bodyweight. Test against the standard regularly and attack your weakest event first.
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