Skip to content

Blog

HYROX vs DEKA vs ATHX: 7 differences that decide which to enter

Three hybrid fitness events. They look alike. They are scored differently. Here is the side-by-side, from each organiser's own pages.

By Susmit Jalan, coach at Online Fitness Worldwide.

You want to pick the right event, and show up ready.

Each card below has three lines, in this order: HYROX, DEKA, ATHX.

Facts come from each organiser's own pages and the DEKA rulebook v20261015, read on 2 November 2026. Weights: kg first, pounds in brackets (rounded).

Finish times are third party and are not comparable across formats. Dates change. Check each event page.

Independent comparison. Not an official post from any of the three.

See also: What is HYROX? 7 things to know before your first race · DEKA guide: FIT, MILE and STRONG explained, zone by zone · What is ATHX? 7 things to know before you enter

HYROX vs DEKA vs ATHX: 7 differences

  1. The format

    HYROX
    Run 1 km, then one station. Eight times.[1]
    DEKA
    Ten zones in a fixed order. FIT has a 500 m run before each zone. MILE has 160 m. STRONG has no running.[3][4]
    ATHX
    A 2.5-hour session with six zones and three scored workouts: Strength, Endurance and MetCon X. Solo or pairs.[5]

  2. The running

    HYROX
    8,000 m in eight parts. If the venue makes a 1 km run several laps, the full distance is still run.[2]
    DEKA
    FIT: 5,000 m. MILE: 1,600 m. STRONG: none.[4]
    ATHX
    No separate run leg. In 2026 Endurance mixes running and rowing for distance. In 2027 you run a set distance, then SkiErg for distance.[6][7]

  3. How you are scored

    HYROX
    Finish time. Two-minute penalties, for example for the wrong station.[2]
    DEKA
    Finish time plus penalties. Examples: 10 seconds per missed rep in zone 1, and 1:30 per missed push-and-pull length on the sled in zone 9. Less than 80% of a zone is an unofficial finish.[4]
    ATHX
    Three scores. In 2026: total weight lifted for Strength, total distance for Endurance, and time for MetCon X.[6]

  4. Shared movements and loads

    HYROX
    SkiErg 1,000 m. Sled push 50 m and pull 50 m. Row 1,000 m. Farmers carry 200 m: Open men 2 × 24 kg (53 lb), Open women 2 × 16 kg (35 lb). Burpee broad jumps 80 m.[1][2]
    DEKA
    Row 500 m. Ski 500 m. Sled push and pull 100 m, on a magnetic sled. Farmers carry 100 m: men 27.5 kg (60 lb) per hand, women 17.5 kg (40 lb) per hand. Weighted burpees, 20 reps.[4]
    ATHX
    The 2026 MetCon X has SkiErg, sandbag carry, walking lunges and burpee broad jumps.[6] The 2027 one swaps in RowErg, bench press and sandbag squats.[7]

  5. Typical times

    HYROX
    Third party, from 1,274,586 official finishes: typical Open men 1:27:59, Open women 1:36:00.[10] I found no official HYROX average.
    DEKA
    Third party, from DEKA's 2026 leaderboard: median FIT time 48:20 for men and 54:32 for women. That analysis says DEKA publishes no average time.[11]
    ATHX
    No single finish time, so no matching benchmark. I found none published.

  6. Where it runs

    HYROX
    Everywhere. On 2 November 2026 the finder listed 66 events and 36 country options across five continents.[9] For example: London 2 to 6 Dec 2026, Dallas 18 to 22 Nov 2026, Dubai 27 to 28 Nov 2026, Singapore 26 to 29 Nov 2026.[9]
    DEKA
    On the official pages I opened: the US (Atlanta 7 to 8 Nov 2026, Denver 27 Mar 2027), Spain and Portugal (Tenerife 21 to 22 Nov 2026, Lisboa 15 May 2027), and the World Championship in Fort Worth, 10 to 13 Dec 2026.[12][13][14] Past: Dubai on 26 Sep 2026 and Bangkok on 1 Nov 2026.[16][17] I could not confirm a UK date on an official page.
    ATHX
    36 events in 14 countries on 2 November 2026, in Europe and the US. Examples: Amsterdam and Los Angeles 7 Nov 2026, the Finals in Lisbon 27 to 29 Nov 2026, London 23 to 24 Jan 2027.[8]

  7. Who can enter, and the divisions

    HYROX
    At least 16 on race day. Open, Pro, Doubles and Relay.[1][2]
    DEKA
    Adults from 14, and youth 10 to 13 with lighter loads. Elite and Age Group, and teams of 2 or 4. Your age is your age on 30 September of the season.[4]
    ATHX
    LITE, ATHX and PRO. Solo, or in pairs.[5]

Train for it with Online Fitness Worldwide

You want to pick the right event and arrive ready. You choose. I build the training around your week and coach it live.

Online Fitness Worldwide is not affiliated with HYROX, DEKA (Spartan) and ATHX 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)

How I'd choose, and what I won't claim

You like a fixed course, a clock and a global calendar: look at HYROX.[1][9]

You like ten fixed zones, with a short run or none: look at DEKA.[3]

You like heavy lifts, an engine test and a circuit in one session: look at ATHX.[5]

India: HYROX lists Gujarat on 26 to 28 November 2026 and Noida on 15 to 17 January 2027.[9][15] I found no DEKA or ATHX listing in India.

Times here are third party and not comparable across formats. No client results, none implied. No prices.

A sample taster day, to feel the difference

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

  • Warm-up, 10 minutes.
  • HYROX taste: 1 km easy run, 500 m SkiErg, 1 km easy run, 100 m carry.
  • DEKA taste: 20 box step-overs, 500 m row, 25 calories on a bike, 10 light burpees.
  • ATHX taste: 5 squats at a moderate load, 3 minutes of run and row, 10 burpee broad jumps.
  • Note which one you enjoyed. Stop when form breaks. It is a taste, not a test.

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.[18] 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. Sleds, carries, burpees and heavy lifts 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] HYROX. The Fitness Race (race format, divisions, weights, distances and repetitions). Official site; accessed 2 Nov 2026. https://hyrox.com/the-fitness-race/ (opens in a new tab)
  2. [2] HYROX. Singles Rulebook, 2026/27 season (stations, weights, divisions, age groups, penalties, minimum age). Official PDF; accessed 2 Nov 2026. Current rulebooks: hyrox.com/rulebook. https://hyroxbenelux.com/wp-content/uploads/2026/06/26_27_HYROX_RulebookSingles_EN_FINAL.pdf (opens in a new tab)
  3. [3] 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)
  4. [4] 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)
  5. [5] ATHX Games. How It Works (format, zones, categories, solo and pairs, race-day timeline). Official site; accessed 2 Nov 2026. https://athxgames.com/how-it-works (opens in a new tab)
  6. [6] ATHX Games. 2026 Workouts (Strength, Endurance, MetCon X; individual and pairs). Official site; accessed 2 Nov 2026. https://athxgames.com/workouts/2026 (opens in a new tab)
  7. [7] ATHX Games. 2027 Workouts. Official site; accessed 2 Nov 2026. https://athxgames.com/workouts/2027 (opens in a new tab)
  8. [8] ATHX Games. Upcoming Events (36 events listed on 2 Nov 2026). Official site; accessed 2 Nov 2026. https://athxgames.com/events (opens in a new tab)
  9. [9] HYROX. Find My Race (global race calendar and filters). Official site; accessed 2 Nov 2026. https://hyrox.com/find-my-race/ (opens in a new tab)
  10. [10] RoxTimes. Benchmarks: typical HYROX finishes by division (third-party analysis of 1,274,586 official finishes, seasons 2024/25 to 2026/27). Not an official figure; accessed 2 Nov 2026. https://www.roxtimes.com/benchmarks (opens in a new tab)
  11. [11] 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)
  12. [12] 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)
  13. [13] 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)
  14. [14] 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)
  15. [15] HYROX India. INDUSIND BANK HYROX Gujarat, 26–28 Nov 2026, Helipad Exhibition Center, Gandhinagar. Official event page; accessed 2 Nov 2026. https://hyrox.co.in/event/hyrox-gujarat/ (opens in a new tab)
  16. [16] 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)
  17. [17] 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)
  18. [18] 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)