---
title: "DEKA sim guide | HybridComps"
canonical: https://hybridcomps.com/sims/deka
format: text/markdown
---

SIM GUIDE / TL;DR

# DEKA sims

10 zones · FIT, MILE or STRONG · confirm variant and division

Ten functional zones in a fixed order. FIT adds 500 m before each zone; MILE adds 160 m before each zone; STRONG has no running.

## How the DEKA sim works

Ten functional zones in a fixed order. FIT adds 500 m before each zone; MILE adds 160 m before each zone; STRONG has no running. Choose FIT, MILE or STRONG before setting the course; their running and some zone standards differ.

[DEKA official rules / workouts ↗](https://spartan-img.secaworld.com/pdf/2026/0421/69e6f31b942646485.pdf)

[DEKA gyms ↗](https://hybridcomps.com/gyms?format=deka)[DEKA races ↗](https://hybridcomps.com/races?format=deka)[DEKA sims & comps ↗](https://hybridcomps.com/comps?format=deka)

## Station-by-station plan

Timing ranges below are illustrative planning allowances written for this guide, not measured averages, qualifying standards or official targets. Use your own controlled practice splits; loads, surface and fitness change the time. Running, rests and transitions are additional.

### 1\. Alternating reverse lunges

**30 reps** · 1–2 min

Use an even cadence and count each completed repetition. Confirm the required implement and load.

### 2\. Row

**500 m** · 2–3 min

Set the foot straps once and start at your planned split. Save a sprint for the finish rather than this early zone.

### 3\. Box jump / step overs

**20 reps** · 1–2 min

Check box height and permitted movement. Turn efficiently without rushing your footing.

### 4\. Med-ball sit-up / throw

**25 reps; variant rules apply** · 1–3 min

Check the FIT target and the MILE/STRONG standard with the host. Count valid reps rather than attempted throws.

### 5\. SkiErg

**500 m** · 2–3 min

Establish rhythm before raising effort. Keep transitions short by knowing the machine settings.

### 6\. Farmers carry

**100 m** · 1–2 min

Use controlled turns and brief planned grip breaks. Check whether the host uses the FIT carry layout.

### 7\. Air bike

**25 calories** · 2–4 min

Build to a steady effort instead of an opening sprint. Different bike models produce different times.

### 8\. Dead ball over

**20 reps; variant rules apply** · 1–3 min

Confirm wall or shoulder standard and load. Reset your stance for each lift.

### 9\. Tank push / pull

**100 m** · 2–4 min

Check resistance setting and lane distance. Practise both directions before timing the whole sim.

### 10\. RAM burpees

**20 reps** · 2–4 min

Keep the implement controlled and complete the movement standard before beginning the next rep.

## Discovered sims & competition hosts

0 upcoming dated events; 0 gyms with published sim or competition-hosting evidence and DEKA training. Hosting evidence does not establish the format or date of the next event. Follow the source for current bookings.

No source-backed hosts for this format are listed yet.

Source: https://hybridcomps.com/sims/deka