Race rules · 2026 rulebook
DEKA rules
DEKA is Spartan's fitness race: ten functional fitness zones, always done in the same order, from a weighted lunge to a weighted burpee. DEKA FIT puts a 500 m run before every zone, DEKA MILE a 160 m run, and DEKA STRONG has no running at all. You may walk any of the running.
The standards chart sets each load by sex and age group only, so Elite and Age Group athletes lift the same weights. This page follows DEKA's Rules of Competition, revised on 15 September 2026, and the penalty and standards charts in it.
The race format
Run 500 m. Hit a zone. Ten times.
- 5 km of running in DEKA FIT
- 10 zones
- Walking is allowed
- Start
500 m run
1Zone 1Reverse lunge30 reps500 m run
2Zone 2Row500 m500 m run
3Zone 3Box over20 reps500 m run
4Zone 4Sit-up throw25 reps500 m run
5Zone 5Ski500 m500 m run
6Zone 6Farmer's carry100 m500 m run
7Zone 7Air bike25 cal500 m run
8Zone 8Dead ball over20 reps500 m run
9Zone 9Sled push and pull100 m500 m run
10Zone 10RAM burpee20 reps- Finish
DEKA FIT, MILE and STRONG
| Format | Running | Where it's raced | Timing |
|---|---|---|---|
| DEKA FIT | 500 m before each zone, 5 km in all | Spartan DEKA events, usually in large indoor venues | Chip timed |
| DEKA MILE | 160 m before each zone, 1,600 m (one mile) in all | Affiliate gyms and Spartan DEKA events | Hand timed at affiliate gyms |
| DEKA STRONG | None | Affiliate gyms and Spartan DEKA events | Hand timed at affiliate gyms |
There are two longer formats too. DEKA FIT Ultra is DEKA FIT five times over: 25 km of running and 50 zones, with an 8-hour cut-off. DEKA ATLAS swaps the standard zones for ten heavier strength zones, with no running and a 30-minute time cap.
The 10 zones in order, with weights
Every format uses the same ten zones in the same order. Three change between formats: Zone 4 is a sit-up throw at a target in DEKA FIT and a sit-up in MILE and STRONG, Zone 6 is a 100 m maze in FIT and five 10 m down-and-backs in MILE and STRONG, and Zone 8 goes over a 1.22 m (4 ft) structure in FIT and over the shoulder in MILE and STRONG.
| Zone | Movement | Work | Men 14+ | Women 14+ and men 65+ | Women 65+ |
|---|---|---|---|---|---|
| 1 | Alternating reverse lunge, RAM or dumbbell | 30 reps | 25 kg (55 lb) | 15 kg (33 lb RAM, 35 lb dumbbell) | 10 kg (22 lb RAM, 20 lb dumbbell) |
| 2 | Row | 500 m | No load | No load | No load |
| 3 | Box step or jump over | 20 reps | 60 cm (24 in) box | 60 cm (24 in) box | 60 cm (24 in) box |
| 4 | Med ball sit-up throw (FIT) or sit-up (MILE, STRONG) | 25 reps | 9 kg (20 lb) | 6 kg (14 lb) | 5 kg (10 lb) |
| 5 | Ski | 500 m | No load | No load | No load |
| 6 | Farmer's carry, a weight in each hand | 100 m | 27.5 kg (60 lb) each | 17.5 kg (40 lb) each | 9 kg (20 lb) each |
| 7 | Air bike | 25 calories | No load | No load | No load |
| 8 | Dead ball over (FIT) or shoulder over (MILE, STRONG) | 20 reps | 27.5 kg (60 lb) | 17.5 kg (40 lb) | 9 kg (20 lb) |
| 9 | Sled push and pull | 100 m: 10 m out and back, five times | Resistance 8 (Xebex) or 3 (Torque Tank) | Resistance 7 or 2 | Resistance 5 or 1 |
| 10 | Weighted burpee, RAM or two dumbbells | 20 reps | 20 kg RAM (44 lb) or 2 x 10 kg | 10 kg RAM (22 lb) or 2 x 5 kg | 10 kg RAM (22 lb) or 2 x 5 kg |
A Xebex sled has 72.5 kg (160 lb) added to its weight stack.
Youth athletes (10 to 13) row and ski 250 m, ride 12 calories and use the women's 65+ loads, apart from a 5 kg RAM (or 2 x 2.5 kg) for the burpees.
Ruck athletes also wear a pack of 30 lb (13.6 kg) for men or 20 lb (9.1 kg) for women, and use it in place of the ball in Zone 4.
What counts in each zone
- Zone 1: alternating reverse lunge
- Step straight back from behind the rep line until your back knee touches the floor, then stand up with both feet back in front of the line before the next rep. Hold the weight anywhere above your waist, never resting on your legs. Dropping it mid-rep is a no rep and costs an extra rep.
- Zone 2: row
- Stay seated until the monitor shows 500 m. You can change the damper and foot straps at any time.
- Zone 3: box step or jump over
- Step or jump, but both feet must touch the top of the box and your body must go over it. The rep counts when both feet land on the other side. No going round the box, and no using both hands on it.
- Zone 4: sit-up throw or sit-up
- Start with your back and the ball on the floor behind your head. In DEKA FIT, sit up and throw or press the ball so it hits the face of the target, which is 1.37 m (4.5 ft) up. In MILE and STRONG, the rep counts when the ball touches the floor between your feet.
- Zone 5: ski
- Stay at the machine until it shows 500 m.
- Zone 6: farmer's carry
- Carry the weights at your sides. In MILE and STRONG, both feet must be fully past each line at the turns. Put the weights down under control and back where you picked them up.
- Zone 7: air bike
- Stay on the bike until it shows 25 calories, and don't touch the display once it starts counting.
- Zone 8: dead ball
- In DEKA FIT, lift the ball over the crossbar with both feet inside the frame, then walk round for the next rep. In MILE and STRONG, the whole ball must pass over your shoulder as you reach full hip and knee extension on at least one leg.
- Zone 9: sled push and pull
- Push until one of the tyres nearest you touches the line 10 m away, then walk backwards pulling the strap handles until one of them touches the start line. Do it five times, with every tyre on the floor throughout.
- Zone 10: weighted burpee
- Lower until your chest or stomach touches the RAM, or reaches the height of the dumbbells, with your hips extended. Finish standing straight with the weight overhead and your arms locked. Dropping the weight mid-rep is a no rep and costs an extra rep.
Penalties
These are the penalties at DEKA FIT, FIT Ultra, STRONG and MILE events run by Spartan HQ. Do less than 80% of a zone, skip one, or run less than 80% of the distance, and you become an unofficial finisher: you keep your medal and shirt, but your time (your DEKA Mark) doesn't go on the global leaderboard.
| Zone | Work | Penalty | Minimum to stay official |
|---|---|---|---|
| 1 Lunge | 30 reps | 10 s per missed rep | 24 reps |
| 3 Box over | 20 reps | 10 s per missed rep | 16 reps |
| 4 Sit-up throw | 25 reps | 10 s per missed rep | 20 reps |
| 8 Dead ball over | 20 reps | 20 s per missed rep | 16 reps |
| 10 Burpee | 20 reps | 20 s per missed rep | 16 reps |
| 2 Row and 5 Ski | 500 m | 20 s if you stop at 495 to 499 m, 2 min at 400 to 494 m | 400 m |
| 7 Air bike | 25 calories | 20 s at 24.0 to 24.9, 2 min at 20.0 to 23.9 | 20 calories |
| 6 Farmer's carry | 100 m | 2 min in the FIT maze, 1 min per 20 m down-and-back in MILE and STRONG | 80 m |
| 9 Sled | 100 m | 1 min per 20 m down-and-back | 80 m |
A few figures in the rulebook's own text (Zones 6 and 9) differ from its penalty chart, so check with the officials on the day.
- Zones out of order
- 1 minute for each zone done out of order.
- Missed running lap
- 3 minutes on a two-lap DEKA FIT course, 2 minutes on a three-lap course, and 2 minutes at DEKA MILE. Missed laps can't be made up.
- Skipping a zone
- Unofficial finisher. At DEKA FIT Ultra it's a 20-minute penalty instead.
- Dropped weights
- Dropping the weight in Zone 1 or Zone 10 is a no rep. Dropping the farmer's carry weights, or not putting them back where they started, costs 30 seconds.
Divisions and age groups
Individuals race in Elite or Age Group heats, or in Ruck with a weighted pack. Elite has one heat for men and one for women, whatever their age, and at DEKA FIT the Elite podium can win prize money.
Individual age groups are 14 to 17, 18 to 24, five-year groups from 25 to 29 up to 65 to 69, and 70+, plus youth groups for 10 to 11 and 12 to 13. Your age group is your age on 30 September, the end of the DEKA season. Ruck has two age groups: 44 and under, and 45+.
Teams of two race in men's, women's or mixed categories, grouped by their combined age: 59 and under, 60 to 79, 80 to 99, 100 to 119, 120 to 139 and 140+. Teams of four (DEKA FIT only) go by combined age too: 119 and under, 120 to 159, 160 to 199, 200 to 239 and 240+.
Team rules
- Splitting the work
- Teams split the reps, metres and calories however they like, but only one teammate works at a time, on one machine, and you touch before each zone starts.
- Running
- Both teammates run the first and last laps. Each run in between is done by one teammate, and in DEKA FIT it can be split at the relay exchange zone. The timing chip goes with whoever is running.
- The sled
- Zone 9 is set to the highest resistance any teammate needs, for the whole 100 m.
- Finishing
- Cross the line together. If one teammate can't finish, the team is a DNF.
- Teams of four (DEKA FIT)
- Every zone's work is doubled. All four run the first and last laps, and in between two teammates are always running, with two batons, only one of which carries the chip.
Kit, timing and conduct
- Allowed
- Gloves and weightlifting belts.
- Not allowed
- Lifting straps and gymnastic or CrossFit-style hand grips.
- At DEKA FIT and other Spartan HQ events
- No earphones, no bottles or hydration packs on the course (there's a water station on the track), and no food or drink from anyone in the zones or on the course.
- At affiliate gyms
- For STRONG, MILE and ATLAS, the host may allow earphones and help with drinks or food, and you can leave water at the side of the course.
- Timing
- DEKA FIT uses a timing chip worn on the wrist, and affiliate events are usually hand timed. Your result is your time plus any penalties.
- No outside help
- Nobody but DEKA officials may help you during the race, whether with drinks, kit or pacing, unless DEKA has agreed it in writing.
Frequently asked questions
What are the DEKA FIT zones in order?
Zone 1 alternating reverse lunge, 2 row 500 m, 3 box step or jump over, 4 med ball sit-up throw, 5 ski 500 m, 6 farmer's carry 100 m, 7 air bike 25 calories, 8 dead ball over, 9 sled push and pull 100 m, and 10 weighted burpee. DEKA FIT puts a 500 m run before each one.
What weights do women use at DEKA?
Women 14+ (and men 65+) use a 15 kg weight for the lunges, a 6 kg med ball, 17.5 kg in each hand for the farmer's carry, a 17.5 kg dead ball, sled resistance 7 on a Xebex (2 on a Torque Tank) and a 10 kg RAM for the burpees. Women 65+ use lighter loads.
What is DEKA MILE?
The ten DEKA zones with a 160 m run or walk before each one, a mile of running in all. Zones 4, 6 and 8 use the MILE and STRONG versions: a sit-up, a down-and-back farmer's carry and a dead ball shoulder over.
Can you walk in DEKA?
Yes. The rulebook describes every run as a run or walk.
Is there a time cap in DEKA FIT?
The rulebook sets no time cap for DEKA FIT, MILE or STRONG. DEKA ATLAS has a 30-minute cap and DEKA FIT Ultra an 8-hour cut-off.
What happens if you can't finish a zone?
Do at least 80% of it and you take a time penalty for the rest. Below 80%, or if you skip a zone, you're an unofficial finisher: you keep your medal and shirt, but your DEKA Mark doesn't go on the leaderboard.
What are the DEKA age groups?
For individuals: 14 to 17, 18 to 24, five-year groups from 25 up to 69, and 70+, plus youth groups for 10 to 11 and 12 to 13. Your age is taken on 30 September, the end of the season.
Can DEKA team partners split the work?
Yes, however they like, but only one works at a time and you must touch before each zone. Both run the first and last laps and cross the line together.
Read next
Sources
- 1.DEKA Rules of Competition, revised 15 September 2026 (PDF)
- 2.DEKA penalty chart, May 2026
- 3.DEKA help centre: official rulebook
- 4.DEKA help centre: heat types and age groups
- 5.DEKA help centre: youth division
- 6.Spartan: DEKA
- 7.Spartan: DEKA FIT
- 8.Spartan: DEKA MILE
- 9.Spartan: DEKA STRONG
- 10.Spartan: DEKA approved equipment
From DEKA's official 2026 rulebook. Rules can change between seasons, so check the current rulebook before you race.