How to train for DekaFit/Mile/Strong

Deka Fit, Mile, and Strong events occur all over the world now. While it's nowhere near the size or popularity of Hyrox, Deka brings a fun and challenging race format to the Hybrid fitness sports category.

DekaFit is 10 zones with 5 Kilometers of running mixed in (The Med Ball Situps and the Dead Ball are also slightly different)

Deka Mile is 10 zones with 1 mile of running split up between each zone.

Deka Strong is 10 zones (the same 10 as Deka Mile) but with no running at all.

If you want to train for DekaFit or Deka Mile, you need to make sure you are include running in your training. Obviously, DekaFit will require more running, but both require running work so that you are well conditioned for running and fast. If you are slow on the runs, you will have a slow overall time. You could crush the zones, but more of the race hinges on the runs - especially for DekaFit.

The most important Zones for all 3 variations of Deka events that you need to focus on are the following (they are not in a specific order; you need to get good at all of them to be really good at these events):

The Airbike (Echo Bike/Assault Bike)

Tank Pushes & Pulls

RAM Burpees

Rower

Ski Erg

A lack of fitness/skill on the Air Bike will destroy your race. You go from that Zone into Deadball, Tank Pushes & Pulls, and RAM Burpees. You will blow up on the Air Bike, and on everything after it, if you haven't built up any fitness or skill on it. Work on the Air Bike.

Tank Pushes and Pulls can be replicated (of course, not exactly) with Sled pushes and pulls. For men, I'd recommend using at least 270lbs total (sled weight included) and for Women I'd recommend 200lbs total. These numbers aren't exact, but if you can train consistently with those weights, you'll be much more prepared for the Tank. The Tank is deceptively hard. It's not that hard to push or pull if you take it slow...but taking it slow is how you get a worse time. Pushing it quickly without dying is the hard part, so you need to practice.

Both the Rower and the Ski Erg are very important. With consistent practice and training on both, you can dramatically improve your times on both and not have it cost you nearly as much fatigue and energy; leaving more energy for the other Zones. Again, you have to put in consistent work or this won't work.

Look, you'll never feel good at the end of a Deka event if you tried hard throughout. So no matter what you do, going into the RAM Burpees, you'll feel tired and you will have to dig deep mentally to finish quickly. However, if you never practice this movement, this will be absolutely miserable. You will suffer. If you do practice this movement, you can complete it much much more quickly, and you won't suffer as much.

Train hard, train smart, and let us know if you have any questions:

Text: 610-222-7155

Email: info@triofitlife.com

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