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DEKA guide: FIT, MILE and STRONG explained, zone by zone

DEKA is ten fixed zones, in order. The only thing that changes between FIT, MILE and STRONG is the running. Here is each zone, the loads, and the rules that cost time.

By Susmit Jalan, coach at Online Fitness Worldwide.

You want to walk into the arena knowing the ten zones.

DEKA is Spartan's fitness race. Ten zones, always in the same order. FIT, MILE and STRONG use the same zones. Only the running changes.[2]

Facts come from the DEKA Rules of Competition v20261015 and Spartan's own pages, read on 2 November 2026. Weights: kg first, pounds in brackets (rounded). The rulebook is the source of record, and it links in the sources below.[3]

Rules change. Read the current rulebook before you race.

Independent guide. Not an official Spartan or DEKA post.

See also: HYROX vs DEKA vs ATHX: 7 differences that decide which to enter · What is HYROX? 7 things to know before your first race · What is ATHX? 7 things to know before you enter

DEKA guide: 7 things to know before you enter

  1. Three formats, one set of zones

    What it is
    Ten zones, in order. FIT: a 500 m run or walk before each zone, 5,000 m in all. MILE: 160 m before each zone, 1,600 m (1 mile). STRONG: no running.[2][3]
    What you do
    FIT is run by Spartan DEKA, usually in large indoor venues, with Elite and Age Group categories.[3] Gym affiliate events are hand timed. World Championship events are chip timed.[3]
    Good to know
    Two more formats: ATLAS, ten heavy zones with a 30-minute cap, and FIT Ultra, the FIT course five times, 25 km, with an 8-hour cut-off.[3]

  2. Zones 1 to 3: lunge, row, box

    What it is
    Zone 1: 30 alternating reverse lunges, 15 a side, with a RAM or a dumbbell. Men: 25 kg (55 lb).[3] For women, the chart prints the pound figure inconsistently, so I give no number. Read the chart in the rulebook.[3]
    What you do
    Zone 2: row 500 m. Zone 3: 20 box step-overs or jump-overs on a 60 cm (24 in) box. Both feet must land on the far side.[3] The rulebook allows both. For training, step over: no jump-overs until your landings are quiet and you have earned the height.
    Good to know
    A missed rep costs 10 seconds in zones 1 and 3, up to 20% of the reps.[3]

  3. Zones 4 to 6: med ball, ski, carry

    What it is
    Zone 4: 25 med-ball sit-ups. In FIT you throw to a target centred 1.37 m (4.5 ft) up. Men 9 kg (20 lb), women 6 kg (14 lb).[3]
    What you do
    Zone 5: ski 500 m. Zone 6: farmers carry, 100 m. Men 27.5 kg (60 lb) per hand, women 17.5 kg (40 lb) per hand. In FIT it is a maze course. In STRONG and MILE it is five lengths of 10 m.[3] In training: neck or shoulder irritable? Do a supported sit-up without the throw. Build the carry to race weight over weeks, and put the weights down to rest rather than crushing your grip.
    Good to know
    In FIT, dropping the weights costs 30 seconds. Leaving the ski 6 m or more short costs 2 minutes.[3]

  4. Zones 7 to 10: bike, dead ball, sled, burpee

    What it is
    Zone 7: air bike, 25 calories. Zone 8: dead ball over a 1.22 m (4 ft) frame, 20 reps. Men 27.5 kg (60 lb), women 17.5 kg (40 lb).[3]
    What you do
    Zone 9: sled push and pull, 100 m on an approved magnetic sled, five lengths of 10 m. The chart gives a resistance setting, not a weight. Zone 10: 20 weighted burpees. Men: a 20 kg (44 lb) RAM or two 10 kg dumbbells. Women: a 10 kg (22 lb) RAM or two 5 kg dumbbells.[3]
    Good to know
    A missed rep costs 20 seconds in zones 8 and 10, and 1:30 per missed length on the sled.[3]

  5. The rules that cost time

    What it is
    Less than 80% of a zone, or of the running, is an unofficial finish. You get the medal and shirt. Your time is not on the global leaderboard.[3]
    What you do
    Zones out of order: 1 minute per violation. A missed running lap: 2 or 3 minutes, by course. Lifting straps and gymnastic-style grips are not allowed. Gloves and lifting belts are.[3]
    Good to know
    The current rulebook is the one that counts. It is v20261015 as I write.[3]

  6. Categories, age groups and typical times

    What it is
    Elite and Age Group. In FIT, Elite individuals can win prize money. Age Group athletes get podium awards.[3] Your age is your age on 30 September of the season: 14 to 17, 18 to 24, then five-year bands from 25 to 29 up to 65 to 69, and 70+. Youth 10 to 13 race lighter.[3]
    What you do
    Teams of 2, and of 4 in FIT. Ruck: a 30 lb (13.6 kg) pack for men, 20 lb (9.1 kg) for women.[3]
    Good to know
    Third party, from 14,580 ranked results on the 2026 leaderboard to 13 September 2026: median FIT time 48:20 for men and 54:32 for women. I found no official average.[9]

  7. Where and when it runs

    What it is
    The World Championship is in Fort Worth, Texas, 10 to 13 December 2026. FIT is Thursday 10, MILE Friday 11 and STRONG Saturday 12, all invite-only. Public STRONG heats run on Saturday 12 and Sunday 13 and qualify for the 2027 World Championship.[4]
    What you do
    US: Atlanta 7 to 8 Nov 2026, Denver 27 Mar 2027, Sacramento 24 to 25 Apr 2027, Anaheim 8 to 9 May 2027.[5] Spain and Portugal: Tenerife 21 to 22 Nov 2026, Torremolinos 27 to 28 Feb 2027, Lisboa 15 May 2027.[6]
    Good to know
    Middle East and Asia-Pacific: DEKA FIT was in Dubai on 26 Sep 2026 and in Bangkok on 1 Nov 2026. Both are past.[7][8] UK: I could not confirm a date on an official page.

Train for it with Online Fitness Worldwide

You want to walk in knowing the ten zones. You do the work. I coach the lifts, the pacing and the weekly plan, live.

Online Fitness Worldwide is not affiliated with Spartan and DEKA and is not endorsed by them. This is independent coaching.

Iron Hour is 60 minutes, 1:1, live. Set-up at minute 0: camera placed so I can see your whole body. Warm-up from minute 4. The primary lift at 14. Accessories at 28. Cool-down at 50.

Lean Reset is 20 sessions a month, 1:1. Open Floor is a small group.

Coming back after a long break? Return is 45 minutes, 12 alternate-day sessions a month. We build the base first.

Coached live on Google Meet, Zoom or FaceTime. In Hindi or English. On IST. Not sure yet? Start with a 30-minute consultation. It is a conversation, not training. Booking holds a time. The fee is agreed directly.

See the programsAsk on WhatsApp (opens in a new tab)

What I won't claim

The women's zone 1 weight: the chart prints it inconsistently in pounds. Read the rulebook.[3]

Times here are third party. DEKA publishes no average that I found.[9]

Dates and venues change. Check the event page before you travel.[5][6]

No prices. Entry fees are on each event page. No client results, none implied.

A sample first DEKA practice

Sample only. Not a prescription. Adjust it to your body, your health and your history.

  • Warm-up, 10 minutes.
  • Run 500 m easy. Zone 1: 30 reverse lunges, light weight. Bodyweight or a light dumbbell before the RAM. Shorten your stance if a knee complains.
  • Run 500 m easy. Zone 2: row 500 m at a steady pace.
  • Run 500 m easy. Zone 3: 20 step-overs on a sturdy 40 to 50 cm step. Move to 60 cm (24 in) over the weeks. A hand for help is fine in training, not in the race.
  • Stop there on day one. Add zones week by week. Write down your time for each.
  • Pain check: mild discomfort that settles soon is fine. Pain that rises during a set means make it easier: less range or less load. Sharp pain, swelling, pain spreading down a limb, numbness, a joint giving way or locking means stop and get it checked. I'm a coach, not a physio or doctor.

Before you start

General information, not medical advice. ACSM's screening model says: if you are inactive, have no symptoms and no known heart, metabolic or kidney disease, you can start light to moderate exercise without medical clearance and build up gradually. If you have one of those conditions, or symptoms such as chest pain, unusual breathlessness or dizziness, get medical clearance first.[10] Race-style work is hard: heavy lifts, jumps, burpees, sprints and carries. Build up to it over weeks. Don't test a maximum lift alone or without a spotter or a coach watching. Lunges, sled work, dead balls and weighted burpees are hard on knees, back and shoulders. Build up over weeks. Ask a doctor first if you have a heart, blood-pressure or joint condition.

ASCA Level 1 (strength and conditioning) and ACE (anatomy and biomechanics). These are credentials held by the coach. Neither body endorses this business or this article.

Sources

  1. [1] Spartan. DEKA: the formats and the 10 zones. Official site; accessed 2 Nov 2026. https://www.spartan.com/en/deka/ (opens in a new tab)
  2. [2] Spartan. DEKA Competition Formats: STRONG, MILE, FIT, Ultra, ATLAS. Official site; accessed 2 Nov 2026. https://www.spartan.com/en/deka/competition-formats (opens in a new tab)
  3. [3] Spartan DEKA. Rules of Competition, v20261015 (formats, zone standards, age groups). Official PDF; accessed 2 Nov 2026. https://assets.ctfassets.net/1bk7n9wtl2gh/1WYS3n1NiTPtSUSalgOd85/db80c736fea07afc410c9aa4df445a9d/DEKA_Rules_of_Competition_v20261015.pdf (opens in a new tab)
  4. [4] Spartan. 2026 DEKA World Championship, Fort Worth, Texas, 10–13 Dec 2026 (formats, schedule, qualification, public DEKA STRONG heats). Official site; accessed 2 Nov 2026. https://www.spartan.com/en/deka/championships/world (opens in a new tab)
  5. [5] Spartan. Find a Race (DEKA World Championship, Fort Worth, 10–13 Dec 2026, and other DEKA events). Official site; accessed 2 Nov 2026. https://www.spartan.com/en/race/find-race/ (opens in a new tab)
  6. [6] DEKA Spain and Portugal. Events (Tenerife 21–22 Nov 2026 to Alicante 31 Oct 2027). Official ticketing site; accessed 2 Nov 2026. https://tickets-esdk.spartan.com/ (opens in a new tab)
  7. [7] Spartan Arabia. 2026 DEKA FIT Coca-Cola Arena, Dubai, 26 Sep 2026. Official event page; accessed 2 Nov 2026. https://arabia.spartan.com/en/race/detail/11253/overview (opens in a new tab)
  8. [8] DEKA Thailand. Events (Bangkok DEKA FIT, 1 Nov 2026). Official ticketing site; accessed 2 Nov 2026. https://tickets-thdk.spartan.com/ (opens in a new tab)
  9. [9] Kracey. What Is DEKA FIT? The 10 Zones, Weights and Finish Times (third-party analysis of 14,580 ranked results on the 2026 DEKA global leaderboard to 13 Sep 2026). Not an official figure; 17 Sep 2026; accessed 2 Nov 2026. https://kracey.com/blog/deka-fit-guide (opens in a new tab)
  10. [10] Riebe D, Franklin BA, Thompson PD, et al. Updating ACSM's recommendations for exercise preparticipation health screening. Med Sci Sports Exerc. 2015;47(11):2473–2479. https://doi.org/10.1249/MSS.0000000000000664 (opens in a new tab)