Team 8ROX
DEKA FIT Training Plan

DEKA Games Coaching

DEKA FIT is the hybrid decathlon — 10 functional zones each preceded by a 500m run, totalling 5K. Our AI coach builds a monthly program targeting your weakest zones and running transitions.

What you receive
  • Monthly AI DEKA FIT program
  • All 10 zones with scoring metrics
  • Zone-specific drills + run transitions
  • Every session loaded into your training calendar
  • A fresh AI block every month
How the programme works
  1. 1
    Your data sets the baseline

    Your assessment, race times, station splits and logged sessions form the starting point.

  2. 2
    Your AI coach builds the month

    Strength, conditioning and race-specific sessions are arranged into one block you can follow.

  3. 3
    Every block adapts

    A new month is generated from your latest results, so the plan moves as your training does.

How to begin
  1. 1

    Choose your plan — one programme, or bundle two or three.

  2. 2

    Complete your setup — a short profile and a baseline test, around ten minutes.

  3. 3

    Train from your calendar — every session is loaded for you. Log it when it is done.

£9.99 per month · cancel anytime

The 10 DEKA FIT Zones

Z1
30 RAM Alt Reverse Lunge
Strength
Z2
500m Row
Endurance
Z3
20 Box Jump / Step Over
Power
Z4
25 Med Ball Sit-Up Throw
Core
Z5
500m Ski Erg
Endurance
Z6
100m Farmers Carry
Strength
Z7
25 Cal Air Bike
Conditioning
Z8
20 Dead Ball Wall Over
Power
Z9
100m Sled Push / Pull
Strength
Z10
20 RAM Burpee
Metcon

Month 1: DEKA Foundation

Building zone-by-zone efficiency across all 10 DEKA FIT stations. This program develops strength endurance for the sled, row, and ski erg, while conditioning your body for the 500m running segments between each zone.

Monday
Zone 1, 6, 9 — Strength Block
strength
50min
RAM Alt Reverse Lunge4 × 15 each leg· rest 60s
Control the descent — mirrors Zone 1
Farmers Carry4 × 40m· rest 90s
Grip strength + posture for Zone 6
Sled Push3 × 20m @ 70%· rest 2min
Zone 9 specific
Wednesday
Zone 2, 5, 7 — Endurance Block
cardio
45min
Rowing4 × 500m· rest 90s
Target pace: Zone 2 goal pace
Ski Erg4 × 500m· rest 90s
Zone 5 — damper 5, consistent pull
Air Bike3 × 25 cal· rest 2min
Zone 7 — all-out effort
Friday
Zone 3, 4, 8, 10 — Power & Metcon
hybrid
50min
Box Jump4 × 10· rest 60s
Full extension at top — Zone 3
Med Ball Sit-Up Throw3 × 15· rest 60s
Zone 4 — use 6-9kg ball
Dead Ball Wall Over3 × 10· rest 90s
Zone 8 — hip drive is key
Burpee3 × 10· rest 60s
Zone 10 prep
Saturday
DEKA Race Simulation — Half Format
race_sim
60min
DEKA Half Sim1 × Zones 1-5 + 500m jogs· rest None
Run 500m before each zone. Aim for sub 25 min
Month 2 Preview

Generate a personalised Month 2 AI preview, or subscribe to get your fully tailored DEKA program.