DEKA Fit Simulation
Workout - DEKA Fit Simulation
- 5min @ 6'30''/km
- 5 lots of:
- 500m @ 5'45''/km
- 30s rest
- 5min @ 8'00''/km
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Intro: Mark Lewis tries Spartan DEKA in his video I tried SPARTAN DEKA – is it the best fitness race for anyone? Here’s what he covers so you can start the workout today. Watch the full video for context.
Key points:
- Spartan DEKA pairs short runs (500 m to 1 km) with 10 gym-style stations: rowing, skiing, sled push/pull, wall-ball throws, dumbbell carries, burpees, lunges, and more.
- DEKA Fit: roughly 5 km of running across four 500 m segments, each followed by a station. Good for aerobic work without ultra-distance running.
- DEKA Mile: a single 1.6 km (≈1 mile) run between stations. Lap tracking is simpler.
- DEKA Strong: no running. Strength stations back-to-back.
- Practical approach: run each 500 m segment at controlled pace, use weights and equipment you have, drink water (provided at venues), keep reps and distances reasonable (e.g., 30 wall-ball throws with 30 kg, or 5 × 10 m sled efforts).
Workout example (DEKA Fit template to try):
- Run 500 m at conversational pace, steady breathing.
- Station 1: 500 m row (target ~1 min).
- Run 500 m (same pace as before).
- Station 2: 500 m ski erg.
- Run 500 m.
- Station 3: 30 reps wall-ball (30 kg).
- Run 500 m.
- Station 4: 20 m dumbbell carry (moderate weight).
- Run 500 m.
- Station 5: sled push/pull, 5 laps (10 m each direction).
- Finish with a final 500 m run and a round of burpees.
Use the Pacing app to adjust running pace and station loads.
Closing note: try this DEKA structure for solid aerobic and strength work without marathon distances. Scale segments and station intensity in the Pacing app.