STRONG
10 zones · no running
Prioritise continuous functional work.
Strength · Endurance · SpeedTraining for
Training for
DEKA
DEKA brings together ten functional zones in formats with different amounts of running. At Hybrid Heroes you can work on strength, endurance, and transitions with supervision, orienting the preparation to the modality you have chosen.
In-person training in Las Palmas de Gran Canaria. This is an independent guide: Hybrid Heroes does not officially organise or represent DEKA.
The format, in brief
Ten zones, with different running formats
The organisation differentiates between DEKA STRONG, with no running; DEKA MILE, with one mile of total running; and DEKA FIT, with 5 km, officially distributed in 500 m segments before each zone. The DEKA family also includes other formats: confirm which modality is being held and its rules before planning.
MILE
10 zones · 1 mile of running
The running volume is lower than in FIT.
FIT
10 zones · 5 km of running
The official page describes 500 m before each zone.
Understanding the demands
Choose the modality before orienting your preparation
A common functional base
All three formats combine ten functional zones. Tolerance to repeated work, coordination, and solid technique are general preparation goals.
Different running dose
STRONG, MILE, and FIT do not propose the same running volume. The ability to run and return to a station matters differently depending on the chosen modality.
Know the event rules
The sequence, movement standard, and category determine how each zone is completed. Official materials and exercises should not be taken for granted based on a generic session.
A useful comparison
How does it differ from Hyrox?
DEKA is not a single distance. Here we compare STRONG, MILE, and FIT with HYROX Singles 26/27; other DEKA formats have different conditions.
The amount of running changes a lot
DEKA STRONG does not include running, MILE adds one mile (approximately 1.6 km), and FIT adds 5 km. HYROX Singles includes 8 km. The weight of your running preparation therefore depends on which DEKA modality you choose.
Ten zones and 500 m segments in FIT
DEKA FIT divides the running into ten 500 m segments, before each zone. HYROX alternates eight 1 km segments with eight stations. Both the duration of each segment and the frequency of transitions change.
The movements are not the same
DEKA includes tasks like box jump or step over, sit-ups with ball throw, air bike, and burpees with RAM. HYROX Singles uses its own sequence of eight stations, with burpee broad jumps and wall balls, among others. Skills in one format do not substitute for practising the standards of the other.
Choose STRONG, MILE, or FIT first and adjust aerobic and functional work to its demands. Sharing a base of strength and endurance does not make the formats equivalent or allow them to be classified universally as easier or harder.
At Hybrid Heroes
A hybrid base adaptable to your goal
At Hybrid Heroes, strength, endurance, ergometers, and functional work are combined. The coach can consider whether you are preparing for STRONG, MILE, FIT, or another test when adjusting the emphasis of the available sessions.
Strength and control
Functional strength and load work develop a base for moving with control during repeated efforts, adjusting each exercise to your experience.
Endurance according to modality
Aerobic work, running, and ergometers help build cardiovascular capacity. The specific volume depends on whether you are competing in STRONG, MILE, FIT, or another format.
Transitions with a margin
Hybrid sessions allow for practising changes between efforts. They do not substitute for familiarisation with the standards, zones, or exact material that DEKA demands.
The Hybrid Heroes method
Planned training with tracking
Strength and endurance are worked on as parts of the same preparation, with space for recovery. The intention is not to accumulate all the hard stimuli in every session: a coordinated programme helps to train consistently and to adjust the effort according to the individual and the work for the day.
Planning
Coordinate load and recovery
The preparation alternates functional strength work with endurance and technical practice. Ordering the stimuli and considering recovery allows for preventing each session from becoming another maximum effort; the goal is to sustain the process, not to replicate a race in every training session.
On-floor supervision
The trainer corrects and adjusts live
The sessions last 55 minutes and have a maximum of 8 people. The trainer observes the execution, corrects the technique in real time and adjusts the intensity during the work. The included heart rate monitor provides one more reference for regulating effort, along with how you feel and how you move.
Monitoring
Measurable progress
To assess evolution, compare references in similar conditions: loads used, repetitions completed and work times. Add the perception of effort and the heart rate response to put those results into context. They are training references, not a promise of a personal best or a laboratory measurement.
For DEKA and more
Rower, SkiErg, wall balls and sled under one roof to prepare you for DEKA and work on strength, endurance and technique in a hybrid training environment.
Equipment
- Ski Erg
- Rowing
- Assault Bike
- Sled Push & Pull
- Wall Balls
- Kettlebells
- Sandbags
- Olympic Bars
- Running track
- Heart rate monitors
- Weights and plates
- Sled
WE ARE IN LAS PALMAS, GRAN CANARIA
Plaza Barranco de la Ballena, La Feria
Behind Las Ramblas Shopping Centre
Opening hours
Monday y Wednesday
10:00 — 11:55 · 17:00 — 20:55
Tuesday y Thursday
06:00 — 07:55 · 10:00 — 11:55 · 17:00 — 19:55
Friday
10:00 — 11:55 · 17:00 — 19:55
Saturday
10:00 — 12:00
Sunday
Closed
Clear answers
Frequently asked questions about DEKA
Are DEKA FIT, MILE, and STRONG the same test?
No. The organisation defines all three formats with ten functional zones, but STRONG does not include running, MILE adds one mile, and FIT adds 5 km. There are other DEKA formats; verify the exact name of your registration.
Does Hybrid Heroes offer official DEKA training?
No. We offer general hybrid training that can support relevant capabilities —strength, endurance, and functional movement. We are not organisers or affiliates, and our sessions are not an official replica.
Do I have to train the exact ten zones?
To learn standards, order, and material, use the official rules and resources for your event. General work at the centre does not guarantee that it reproduces all competition zones or conditions.
Explore other formats
More preparation guides
Hybrid Heroes · Las Palmas
Train strength and endurance with supervision
Get to know our standard hybrid training sessions and try a class for free. Competition is a possible goal, not a promised result.