Exercise Par Times — Deka Strong

Deka Strong Deka Mile
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These Deka par times are based on real‑world performance results. Your results will vary between stations—it's unlikely any athlete can maintain peak output across every category. Use this DEKA Strong performance matrix for training benchmarks, pacing strategy, and competitive workout planning.

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Station (click on your time)Level 1Level 2Level 3Level 4Level 5Level 6Level 7Level 8Level 9Level 10
30 Ram Lunges> 2:00< 1:50< 1:40< 1:30< 1:20< 1:10< 1:00< 0:50< 0:45< 0:40
500m Row> 3:20< 3:00< 2:40< 2:30< 2:20< 2:10< 2:00< 1:55< 1:50< 1:40
20 Box Step Overs> 1:40< 1:30< 1:20< 1:10< 1:00< 0:50< 0:45< 0:40< 0:35< 0:30
25 Med Ball Sit Ups> 2:00< 1:40< 1:30< 1:20< 1:10< 1:00< 0:50< 0:45< 0:40< 0:35
500m SkiErg> 3:20< 3:00< 2:40< 2:30< 2:20< 2:10< 2:05< 2:00< 1:55< 1:50
100m Farmer Carry> 3:00< 2:30< 2:10< 1:50< 1:40< 1:30< 1:20< 1:10< 1:00< 0:50
25 Cal Bike> 3:20< 3:00< 2:40< 2:30< 2:20< 2:10< 2:00< 1:55< 1:50< 1:45
20 Dball Cleans> 3:00< 2:30< 2:00< 1:40< 1:30< 1:20< 1:10< 1:00< 0:50< 0:40
100m Tank Push/Pull> 3:20< 3:00< 2:40< 2:20< 2:10< 2:05< 2:00< 1:55< 1:50< 1:45
20 Ram Burpees> 4:00< 3:20< 2:40< 2:00< 1:40< 1:35< 1:25< 1:20< 1:16< 1:12
Total29:0025:2022:0019:2017:3016:0014:3513:3012:3111:27
Station (click on your time)Level 1Level 2Level 3Level 4Level 5
30 Ram Lunges< 1:50< 1:30< 1:10< 0:50< 0:40
500m Row< 3:00< 2:30< 2:10< 1:55< 1:40
20 Box Step Overs< 1:30< 1:10< 0:50< 0:40< 0:30
25 Med Ball Sit Ups< 1:40< 1:20< 1:00< 0:45< 0:35
500m SkiErg< 3:00< 2:30< 2:10< 2:00< 1:50
100m Farmer Carry< 2:30< 1:50< 1:30< 1:10< 0:50
25 Cal Bike< 3:00< 2:30< 2:10< 1:55< 1:45
20 Dball Cleans< 2:30< 1:40< 1:20< 1:00< 0:40
100m Tank Push/Pull< 3:00< 2:20< 2:05< 1:55< 1:45
20 Ram Burpees< 3:20< 2:00< 1:35< 1:20< 1:12
Total25:2019:2016:0013:3011:27

DEKA Strong & DEKA Mile Performance Levels Explained

The DEKA performance matrix above shows benchmark par times for each station in DEKA Strong and DEKA Mile. Each level represents a realistic competitive pacing target based on race data and athlete performance trends.

What Do DEKA Levels Mean?

  • Level 1–3: Beginner to early competitive fitness athletes.
  • Level 4–6: Intermediate to advanced hybrid athletes.
  • Level 7–8: High-level regional competitors.
  • Level 9–10: Elite-level DEKA and performance.

Your selected levels create a projected race total so you can estimate finish time, identify weak stations, and build smarter pacing strategy.

How to Use This DEKA Performance Calculator

  1. Click the level that reflects your current ability at each station.
  2. Review your projected total time.
  3. Identify bottleneck stations holding back your overall score.
  4. Train specifically to raise those levels.

Most athletes cannot maintain their best station level across all ten stations. Smart competitors train to raise their lowest stations first — that is where the biggest time gains happen.

Frequently Asked Questions

What is a good DEKA Strong time?

Competitive athletes often aim to finish DEKA Strong under ~20–25 minutes (men) and ~23–30 minutes (women), depending on age group and course conditions. Elite competitors push significantly faster times depending on division.

What is a good DEKA Mile time?

Strong intermediate athletes often finish between 25–30 minutes, with elite hybrid competitors finishing substantially faster depending on running capacity.

How do I improve my DEKA performance?

Focus on station efficiency, grip endurance, sled mechanics, aerobic threshold training, and structured race simulations. Raising your lowest-performing station usually produces the biggest time drops.

Ready to crush your next DEKA? 🚀

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