DEKA
DEKA is more than just a workout or competition—it’s a revolutionary approach to functional fitness that is accessible to everyone, regardless of experience or fitness level. Whether you’re looking to improve your overall fitness, challenge yourself with a new training structure, or prepare for a DEKA event, DEKA provides a clear and measurable way to track your progress.
What Is Deka ?
Deka Strong - 10 zones
Deka Mile
- 10 zones & 160m runs
Deka Fit
- 10 zones & 500m runs
Movement Standards
Detailed Explanation
Deka Atlas
Deka Strong
No running, just the 10 zones.
Ideal for beginners or those focusing on strength and functional fitness.
Deka Mile
160 meters of running between each zone (1 mile total).
A great balance of strength and cardiovascular fitness.
Deka Fit
500 meters of running between each zone (5 km total).
The ultimate endurance challenge.
Zone 1 Lunges
RAM Alternating Reverse Lunge:
Weighted reverse lunges, testing leg strength and endurance.
Zone 2 Rower
Row:
A 500-meter row on a rowing machine to measure cardiovascular endurance and upper body stamina.
Zone 3 Box Step Overs
Box Jumps/Step-Overs:
20 box jumps or step-overs, testing coordination and explosive power.
Deka Atlas
DEKA ATLAS is a 10 zone fitness test designed to highlight humans who have a well-rounded strength foundation and strong work capacity engine, and is also an attainable strength test goal for the world to train for.
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Deka Ultra
An amped up version of our classic DEKA FIT, the DEKA Ultra involves completing 5 circuits of our 10 Zone, 5K challenge. Total distance covered is 25K (15.5 miles)
Zone 4 Sit Ups
Med Ball Sit-Up/Throw:
25 med ball sit-ups or throws, focusing on core strength.
Zone 5 Ski
SkiErg:
A 500-meter row on a SkiErg machine to build upper body endurance.
Zone 6 Farmers Carry
Farmer's Carry:
A 100-meter farmer's carry for grip strength and endurance.
Zone 7 Assault Bike
Air Bike:
25 calories on an air bike for a high-intensity, full-body cardio challenge.
Zone 8 Ball Over Shoulder
Dead Ball Shoulder Over/Wall Over:
20 dead ball shoulder overs or wall overs, testing total-body strength.
Zone 9 Sled Push/Pull
Tank Push/Pull:
A 100-meter tank push and pull for lower body power and endurance.
Zone 10 Burpees
RAM Burpee:
20 burpees with a RAM (weighted roller), designed as a full-body stamina test.
DEKA Simulation Athletes
Saturday 8 August 2026
MILE SOLO
09:00 Lee Johnston 25min 47s
MILE TEAM
09:10 Emma Marshall -Telfer & Sam Thwaites 27 min
09:20 Holly Andrews plus 1 33min
09:30 Vicky Smith & Amy Bradley 32min 42s
MILE SOLO
09:40 Leia Bone
09:50 Julie Croft 33min 4s
10:00 Natalie Cook 54min
FIT TEAM
10:10 Zara Epton & Ashley Epton 38 min 11s
10:20 Helen Kennedy & Sue Smith 46 min 32s
10:30 Mark Collingwood & Eleanor Collingwood 35min
10:40 Richard Myszczyszyn & Dan Halliday 39min 3s
FIT SOLO
10:50 Julie Goodwin 53min 37
11:00 Alan Wheeler 40 min 14s
11:10 Barry Douce 44min 54s
11:20 Alexander (Sandy) Telfer 43 min 37s
JUDGES FIT TEAM
11:30 Brad Hill & Nick Squires 33min 15s
ADAPTED MILE
TIME tbc 12:00 Nick Markham LEE
ADAPTED STRONG
TIME tbc 12:10 Alan Price 25 min 48s
Deka Simulation Results 16 May 2026
Final times
DEKA strong
09:00 Sandys Zarins 19:18
09:10 Jason Jones 22.13
DEKA mile d#solo/teams
09:20 Amanda & Julie 29 mins
09:30 Amy & Lynsey Katie 38
09:40 Kim Clarke 31.27
09:50 Peter Nicholls 30:06
10:00 Ashley Epton 25
10:10 Zara Epton 26
10:20 Nick Squires 25
10:30 Dan Halliday 30
10:40 Richard Myszczyszyn 34:57
10:50 Andy Parish 27:10
11:00 Janine Gough 33:08
11:10 Lee Johnston 27
11:20 Alan Wheeler 24:12
11:30 Sunni Harrison 34
11:40 Alexander Telfer 27
11:50 Barry Douce 27:56
12:00 Julie Goodwin 33
12:10 Emma Gamble & Kim 26:36
12:20 Gemma Moore & Vicky Smith 36:28
12:30 Katie Dean 32
12:40 janine and terry 28:15
12:50 Corrie Jeeves 29
13:00 Steve Mitchell 28:56
13:10 Sophie & Harry Mathison 26:06
13:20 Ben Turner & Nick Markham 35:57
