Fancy doing Deka? This inclusive functional fitness event is taking UK gyms by storm
Gym bunnies have a new favourite event that tests your fitness in a fun, inclusive way. Come in, Hyrox, your time is up – here’s everything you need to know about Deka
Any products in this article have been selected editorially however if you buy something we mention, we may earn commission
For people whose exercise of choice is going to the gym, finding a fun new fitness challenge is a great way to stay motivated. And the one that everyone is talking about right now is Deka, google searches for which have skyrocketed in recent months. But what exactly is the new competition swooping in to UK gyms to lure fitness fans who are tiring of Hyrox and Crossfit?
Founded by Spartan Race, a brand known for its gruelling obstacle courses (they own the Tough Mudder brand, too), Deka is a decathlon (hence the name) of functional fitness, with 10 workout stations and 5k of running. It’s far less scary than Spartan competitions, and more accessible and inclusive. You don’t need any special skills, just a baseline of fitness.
Having launched in the US in 2021, last year there were 828 global events, across 12 countries. This year, in the UK and Ireland alone, there are over 250 Deka events taking place in affiliate partner gyms, from Edinburgh to Ipswich; Stevenage to Swansea.
“There’s been a noticeable rise in people looking for goal-oriented fitness challenges, and hybrid fitness events like Hyrox and Deka provide a structured but exciting way to train,” says Michelle Fox, a London-based personal trainer who has long specialised in Crossfit and Hyrox, but is now working more with clients training for Deka. She regularly shares her Deka routines on Instagram.
View this post on Instagram
Fox says that these days more of us are interested in functional fitness over traditional bodybuilding or pure endurance events. Which makes sense – functional fitness is strength training that helps us perform everyday tasks like bending, twisting and lifting, preventing injury and improving quality of life as we age.
Deka’s sense of community appeals to a lot of gym members too. “These events bring people together in a way that traditional gym workouts don’t,” she explains. “Deka, in particular, focuses on local gym participation, making it even more community-driven.”
What is the Deka Challenge?
There are 10 workout stations, known as Deka Zones, at which competitors take part in tests of functional fitness, with running in between (depending on which type of Deka event you do – scroll down for the variations). This clear, structured approach is easy to learn and train for, and you always know what you’re getting at each event.
What are the 10 Deka Zones?
- Alternating reverse lunges with the RamRoller – a heavy, compact foam roller.
- Rowing for 500m.
- Step/jump over a 60cm box, 20 reps.
- Sit-ups with a medicine ball, 25 reps.
- Ski Erg for 500m.
- Farmer’s carry with dumbbells, 100m.
- Air bike for 25 calories.
- Shoulder over wall over, with dead ball, 20 reps.
- Sled push/pull, 100m.
- And finally, 20 weighted burpees, with the RamRoller again.
What are the benefits of Deka?
Having a goal to work towards in fitness has been shown to provide a clear direction, keep you motivated and allow you to track progress. “Deka provides a comprehensive fitness assessment by combining strength and endurance across 10 zones, making it an excellent way to measure fitness,” says Emily leRoux, Regional Director Deka International. “The gamified scoring system encourages goal setting and motivates participants to improve over time with realistic goals. Deka allows individuals of all abilities to compete, train, and celebrate progress together in a supportive environment.”
What’s the difference between Deka Fit, Deka Mile and Deka Strong?
Deka Fit is the standard full-length challenge with each of the 10 fitness zones preceded by a 500-metre run or walk, totalling 5k.
Deka Mile is a shorter version, with each of the 10 zones preceded by a 160-metre run or walk, adding up to a total of 1.6k (about one mile).
And Deka Strong is a strength-only challenge, in which you complete the 10 zones with no running. You can compete as an individual or as part of a team and, if you fancy trying your hand at all three, then you could achieve a Deka Trifecta by completing them all within the same year.
Deka vs Hyrox?
Hyrox became popular as an alternative to Crossfit, with its intimidatingly high proportion of ripped, grunting men who take off their shirts. But Deka is even more accessible. For a start, it’s less running; 5k for Deka Fit compared with Hyrox’s 8k. The events are shorter, and there is more of a focus on functional fitness.
Then there’s Hyrox’s cursed ballot system which makes getting a Glastonbury ticket look easy. “It makes it difficult for participants to secure spots and plan their race season,” says Michelle. “Deka has easier entry, more frequent events, and is often hosted in local gyms or sports halls.” She adds that cost is another factor, with Deka events typically ranging from £35–£55, whereas Hyrox is significantly more expensive, often exceeding £100 per entry.
What is a Deka Mark?
Everyone who completes any Deka event, receives a finishing time, known as your Deka Mark. The idea is that, since every Deka event around the world is standardised, you can objectively compare your fitness to thousands of others globally.
Can kids take part in Deka?
A Deka Youth Division is available for children aged 10+, at certain Deka Strong and Deka Mile events. They proudly claim that their youngest athlete is 10, and their oldest is 88, showing it is genuinely accessible to anyone. Kids’ age groups are split into age 10-13, and 14-17, with modifications in each zone (ie lighter weights and shorter runs). If offered, the Youth Division will be indicated on each specific event page under the ‘Registration’ tab.
How to train for a Deka event?
Many gyms are now offering Deka-specific classes and training sessions. If yours doesn’t, it’s worth asking because it’s easier than ever to become Deka-affiliated. Gym Gear, the largest supplier of commercial gym equipment in the UK, announced in February that they have teamed up with Deka to provide brand-certified equipment (such as those RamRollers) to gyms nationwide.
“Even if you don’t feel ready to take on a Deka race, we work with over 60 affiliate gyms across the UK who host regular Deka fitness classes,” says Emily. “Perfect for a taster of Deka or just to push yourself a little harder in your workout that week.” She adds that Deka’s growth is being led by women. “The women running gyms and coaching are incredible. They’re up at the crack of dawn, opening up for a 6am class, championing their members and celebrating fitness for everybody. They’re why Deka is exploding in popularity.”
