Three formats
- 0 kmDEKA STRONGAll 10 zones, without running
- 1.6 kmDEKA MILE10 zones, 160 m of running before each
- 5 kmDEKA FIT10 zones, 500 m of running before each
The 10 DEKA FIT zones
In order, as published by Spartan. DEKA MILE and DEKA STRONG also use ten zones; any variations are in the official rulebook.
- 01RAM alternating reverse lunge — 30 reps
- 02Row — 500 m
- 03Box jump or step-up overs — 20 reps
- 04Med ball sit-up throw — 20 reps
- 05SkiErg — 500 m
- 06Farmers carry — 100 m
- 07Air bike — 25 calories
- 08Dead ball wall-overs — 20 reps
- 09Tank sled push and pull — 10 m, 5 times
- 10RAM burpee — 20 reps
A ten-zone fitness test
DEKA formats use ten functional zones completed in a fixed order. The repeatable structure is designed to produce a timed result that athletes can compare within the same DEKA format and division.
DEKA is operated by Spartan. The official competition rules control the event, including movement standards, categories, penalties and any team-specific transitions.
DEKA FIT, MILE and STRONG
DEKA FIT places a 500-metre run before each of the ten zones, totalling 5,000 metres. DEKA MILE uses 160 metres before each zone, totalling one mile. DEKA STRONG completes the ten zones without running.
Because the three formats use different endurance volumes, their times are separate benchmarks. Team and individual categories also have their own official rules.
Use the current rulebook
Confirm the exact format, division and movement standards on the official event page before entering. Published rules may be revised, and local event instructions can add operational details.
HyCoach uses the DEKA name only when it identifies the event's actual format; generic gym challenges remain listed as independent hybrid races.
Official sources
Format checked on 19 October 2026 against:
HyCoach is independent of Spartan and DEKA, and is not affiliated with their organisers.