DEKA Mile - Abilene, Tx
- Presented by The Lab -
10 Zones. 1 Mile. Your Moment.
Get ready to test your limits at DEKA Mile, a high-intensity functional fitness challenge designed by Spartan. This event combines 10 DEKA Zones with 1 mile of running, broken into short intervals between each zone. It’s fast, fierce, and built for athletes of all levels—from weekend warriors to competitive racers.
Whether you're chasing a personal best or just showing up to prove something to yourself, DEKA Mile is your chance to earn your mark and experience the thrill of functional fitness in a race format
Zone Standards & Descriptions
Each zone is preceded by a 160-meter run (totaling 1 mile).
Here's what participants will face:
Zone 1 – RAM Alt. Reverse Lunges
Standard: 30 total reps (15 each leg)
Weight: RAM (55 lb men / 33 lb women)
Description: Step backward into a lunge while holding the RAM at shoulder level. Alternate legs. Builds leg strength, balance, and coordination.
Zone 2 – Concept 2 Rowing
Standard: 500 meters
Description: Use a rowing machine to complete 500 meters. Full-body cardio challenge that targets legs, back, and arms.
Zone 3 – Box Jump / Step Overs
Standard: 20 total reps
Height: 24" box
Description: Jump or step onto the box, then step down on the opposite side. Repeat. Tests explosive power and agility.
Zone 4 – Med Ball Sit-Up
Standard: 25 reps
Weight: 20 lb men / 14 lb women
Description: Perform a sit-up while holding a medicine ball. Ball must touch overhead and must touch out in front of feet. Builds core strength and coordination.
Zone 5 – Concept 2 Ski erg.
• Standard: 500 meters
• Description: Using the ski erg machine, simulate a double-pole skiing motion to complete 500 meters. This zone targets your lats, triceps, core, and cardiovascular endurance.
Zone 6 - Farmer’s Carry
Standard: 100 meters (5 trips)
Weight: 60 lb dumbbells (men) / 40 lb (women)
Description: Carry a heavy dumbbell in each hand across a marked distance. Tests grip strength, posture, and endurance.
Zone 7 – Air Bike
Standard: 25 calories
Description: Pedal and push/pull handles to burn 25 calories. High-intensity cardio that torches legs and lungs.
Zone 8 – Dead Ball Over-shoulders
Standard: 20 reps
Weight: 60 lb ball (men) / 40 lb (women)
Description: Lift and toss a dead ball over your shoulder. Retrieve and repeat. Builds functional strength and control.
Zone 9 – Tank Push/Pull
Standard: 50 meters push + 50 meters pull (5 trips)
Description: Push a weighted sled (Tank) for 50 meters, then pull it back. Full-body power and grit challenge.
Zone 10 – RAM Burpees
Standard: 20 reps
Weight: RAM (44 lb men / 22 lb women)
Description: Perform a burpee while holding the RAM. Includes a push-up and overhead lift. Combines strength and endurance.
Why DEKA Mile?
Accessible: Scaled for all fitness levels
Measurable: Track your time and progress
Community-Driven: Race alongside others who are chasing growth
Purposeful: Every rep builds resilience and confidence