When the British military needs a mission completed under the harshest conditions imaginable, they turn to the Special Air Service (SAS).
Known worldwide for their motto, “Who Dares Wins,” the SAS has built a reputation as one of the most respected special operations units on the planet. Their selection process is legendary for testing endurance, navigation, resilience, self-reliance, and the ability to keep moving when most people would quit. Candidates face long-distance marches carrying heavy bergens (rucksacks), demanding land navigation, jungle operations, and survival exercises that push both body and mind to the limit.
The goal of SAS training is not to create bodybuilders.
The goal is to create operators who can move long distances over rough terrain, think clearly under stress, and accomplish the mission regardless of weather, fatigue, or discomfort.
At SEALgrinderPT we believe these lessons apply to everyone.
Whether you’re training for military service, GORUCK events, mountain biking, endurance racing, hunting, backpacking, or simply want to become mentally tougher, the principles remain the same:
- Build endurance
- Develop strength
- Train your mind
- Learn to embrace discomfort
- Never quit on yourself
The workouts below are inspired by the physical and mental demands associated with special operations training. Scale them to your current fitness level and focus on consistent progress.
Remember: the objective isn’t to survive one hard workout.
The objective is to become the type of person who can perform when conditions are less than ideal.
As we say at SEALgrinderPT:
Small daily victories lead to major breakthroughs.
Selection Process Overview
Selection is held twice a year (summer/winter) and is part of the UK Joint Special Forces Selection for SAS, Special Boat Squadron, and SRR.
- Briefing Course (5–6 days)
Tests basic fitness, skills (swimming, map reading), and motivation.
SAS Basic Fitness Test
The SAS Basic Fitness Test is a modified physical fitness assessment that includes several timed or standardised exercises.
Push‑Ups – Minimum of +45 reps to pass.
Sit‑Ups – Minimum of +45 reps to pass.
1.5‑mile run – Must be completed in under 9:30 minutes.
Water Entry – Jump from a 10‑meter tower.
25‑meter water swim – Must enter water from 3 meters in full kit, swim in uniform and weapon, then swim 200 meters.
Treading Water – Minimum 9 minutes in uniform.
Dive Test – Underwater swim and object retrieval. Following the swim, candidates perform a 10 metre underwater swim to recover a small object (e.g., a brick or weighted item) from the bottom.
- Aptitude Phase (“Hills Phase”) (Weeks 3–4, Brecon Beacons)
Endurance & navigation: Increasingly heavy loaded marches (bergen ruck pack up to 55lb) over 3 weeks.
Test Week: Includes the Long Drag — 40 miles in under 24 hours with 55lb load British Special Forces & Elite Units.
Fan Dance: 26 km march over Pen Y Fan twice with 40lb load, rifle, and water British Special Forces & Elite Units.
No encouragement; candidates must self-motivate.
The Hills Phase (also called the Aptitude Phase) is the endurance and navigation stage of UK Special Forces selection, held in the Brecon Beacons, Wales. It lasts four weeks and is designed to test physical fitness, mental determination, and self-sufficiency under extreme conditions.
Structure and Progression
Weeks 1–2: Candidates perform increasingly heavy loaded marches (Bergen rucksacks up to ~55 lb) over long distances, navigating between checkpoints using only a compass and a hand-drawn sketch map Wikipedia+1.
Week 3–4: Loads and distances increase progressively. By the final week, candidates may carry up to 55 lb (some sources note up to 70 lb including rifle and water) for 20–64 km marches British Special Forces & Elite Units+1.
No encouragement or criticism is given by Directing Staff — candidates must rely on their own judgment and motivation British Special Forces & Elite Units.
Key Marches
Fan Dance (High Walk): 26 km, carried out at the end of Week 1. Involves climbing and descending Pen y Fan twice, with a 4 h 10 min time limit. This is a major early indicator of whether a candidate can cope with the demands of the phase Wikipedia+1.
Sketch Map March: 35 km using only a hand-drawn map, testing navigation skills under fatigue combatoperators.com.
Endurance March / Long Drag: The final and most grueling test — a 64 km trek carrying a 55–70 lb bergen in under 24 hours British Special Forces & Elite Units+1.
Conditions and Challenges
Terrain: Mountainous, rugged paths with steep ascents/descents, often in hot or cold weather.
Navigation: No GPS; candidates must read a map and compass accurately under fatigue.
Self-reliance: No support from instructors; mistakes can be fatal.
Physical demands: Equivalent to running six marathons over five days, with weight on the back National Army Museum.
What is the Purpose?
The Hills Phase is designed to weed out candidates who lack the endurance, mental toughness, and navigational ability to operate in hostile, remote environments. Passing it is essential before progressing to jungle training or specialist courses British Special Forces & Elite Units+1.
In short: Weeks 3–4 of the Hills Phase push candidates to their absolute limits with ever-heavier loads, longer distances, and no external support, culminating in the Long Drag — a 64 km, 55–70 lb march in under 24 hours. Success here is a critical step toward becoming a UK Special Forces operator.
- Jungle Phase (Weeks 5–9, Belize/Brunei/Malaysia)
Survival, patrolling, and navigation in harsh jungle conditions.
Tests discipline, self-sufficiency, and ability to maintain fitness and kit British Special Forces & Elite Units.
- Mental Phase (Week 10)
Simulated prisoner-of-war interrogation to test resilience and adherence to the Code of Conduct Military Aptitude Tests. -
Skills Phases
Combat Skills (Weeks 11–14): Battle craft, demolitions, etc.
Surveillance & Reconnaissance (Weeks 15–18): Espionage, intelligence gathering Military Aptitude Tests.
Key Takeaways
Physical endurance is paramount — you must be able to carry heavy loads over long distances in extreme conditions.
Mental resilience is equally important — you must remain focused, self-reliant, and disciplined under pressure.
Navigation skills are tested without GPS, using compass and hand-drawn maps.
Survival and tactical skills are developed in jungle and simulated combat environments.
If you want to join, you must first serve in the British Armed Forces, meet the age and fitness criteria, and then pass the multi-stage selection process. Preparation should focus on strength, endurance, navigation, and mental toughness.
BOTTOM LINE:
The SAS selection process has a reputation for eliminating those who rely solely on motivation. Success comes from preparation, discipline, endurance, and the willingness to continue moving forward when things become difficult. Many discussions among military and special operations communities point to endurance, rucking, navigation, and mental resilience as key factors in selection success.
Train smart.
Train consistently.
Stay humble.
And remember:
Who Dares Wins.
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