Race explanation / DEKA
What is DEKA?
DEKA is the fitness race of Spartan: 10 functional zones, in the same order at every event. The three formats share the zones and differ in the running in between: FIT (10 × 500 m), MILE (10 × 160 m) and STRONG (no running at all).
- Zones
- 10 zones, from reverse lunges and rowing to the tank push and burpees
- Formats
- DEKA FIT (5 km of running), DEKA MILE (one mile of running), DEKA STRONG (zones only)
- Divisions
- Open and Elite, age groups, team options per event
- Official site
- spartan.com/deka
The course
DEKA
10 × 500 m runs and 10 stations · tap a station for the how-to
How a DEKA race works
Every zone has a fixed amount of work: a distance on the rower, SkiErg or air bike, a number of reps on the box jump overs, sit-up throws and burpees, or a carry and a push. In FIT and MILE you run between the zones; in STRONG you move straight to the next zone.
Because the zones are the same in all three formats, athletes often start with DEKA STRONG or MILE and move up to FIT.
Zones and weights
Weights and the exact movement standards are set in the DEKA rulebook and differ per division. Check spartan.com/deka for the current standards before a simulation; the timer has the three formats ready and you can edit any zone.
How to train for DEKA
DEKA punishes pacing mistakes: the zones are short and intense, and the next one comes quickly. Train the zones at race pace in blocks, then add the runs. A STRONG simulation (zones only) is a good first test; the splits show which zone costs you the most.
Tips for race day
- The air bike and the tank are where most athletes blow up: start them controlled.
- Practise the box jump overs and wall overs at a steady rhythm; it saves more than raw speed.
- In FIT, treat the 500 m runs as recovery at tempo, not as sprints.
- Time a STRONG session first, then compare your zone splits with a FIT simulation.
Weights, reps and rules per division are set by the organiser and can change per season. Check spartan.com/deka for the current standards. DEKA is a trademark of its owner; this page is an independent explanation.
DEKA questions
All three have the same 10 zones. FIT adds 10 × 500 m of running (5 km in total), MILE adds 10 × 160 m (one mile in total) and STRONG has no running.
RAM Reverse Lunges, Row 500 m, Box Jump Overs, Med Ball Sit-Up Throws, SkiErg 500 m, Farmers Carry 100 m, Air Bike 25 cal, Dead Ball Wall Overs, Tank Push/Pull 100 m and RAM Burpees. Reps and weights per division are in the official rulebook.
Yes. Pick DEKA FIT, MILE or STRONG under Race type and the zones (with the runs where they apply) are ready. Track splits per zone and share the clock on phones and the TV.
