Spartan DEKA FIT Dubai 2026: Stations Weights, Tickets, Prize Money & More
For one day, the floor of Coca-Cola Arena stops being a concert venue and becomes a race track. On Saturday 26 September 2026, DEKA FIT Dubai will send athletes through 10 fitness stations with a 500 m run before every single one, which adds up to 5 km of running and 10 rounds of hard
For one day, the floor of Coca-Cola Arena stops being a concert venue and becomes a race track. On Saturday 26 September 2026, DEKA FIT Dubai will send athletes through 10 fitness stations with a 500 m run before every single one, which adds up to 5 km of running and 10 rounds of hard work, all against the clock.
The date matters more than it first looks, because DEKA runs a global ranking season and every race feeds results into it. That season closes on 27 September, and Dubai runs on 26 September — the second-to-last day of that season. So for anyone in the region who wants a ranked time before the World Championship list is settled, this is the last chance of the year.
DEKA FIT Dubai 2026
DEKA FIT Dubai is a timed fitness race built around 10 exercise stations, known as zones, with a 500 m lap to run before each one.
By the finish you will have covered 5 km and worked through all 10 zones without a break, which Spartan says takes the average athlete 50 minutes 30 seconds.
At a Glance
| Item | Detail |
|---|---|
| Event | DEKA FIT Dubai 2026 |
| Date | Saturday 26 September 2026 |
| First wave | 07:00 |
| Event window | About 07:00 to 20:00, with heats all day |
| Venue | Coca-Cola Arena, City Walk, Al Wasl, Dubai |
| Format | 10 zones, plus a 500 m run before each one — 5 km of running in total |
| Entry price | About AED 340 to AED 440 |
| Categories | Elite, age group, open and two-person team |
| Average finish | 50 minutes 30 seconds |
| Organiser | DEKA Middle East, with ITP Sport |
| Book at | spartan.com |
| Counts towards | The 2026 DEKA global leaderboard and World Championship qualifying |
Prices and heat times can change. Check the official event page before you book.
DEKA was created by the people behind Spartan Race, and every DEKA race in the world uses the same 10 zones, the same reps and the same weights. That is the whole point of the format: your time in Dubai can be compared directly against one set in Fort Worth or Tokyo, because both athletes did identical work. In the UAE, the races are run by DEKA Middle East with ITP Sport.
DEKA FIT Dubai 2026 Date & Timings
| Detail | What is confirmed |
|---|---|
| Date | Saturday 26 September 2026 |
| First wave | 07:00 |
| Last waves | Heats will run through the day, to roughly 20:00 |
| Your start time | Assigned when you register, not on the day |
| When to arrive | 90 minutes before your wave, to check in and walk the floor |
| Venue | Coca-Cola Arena, City Walk, Al Wasl, Dubai |
| Spectators | Welcome in the arena bowl. Bring people — the finish is loud |
Check your confirmation email in race week. Heat times can move as categories fill up.
DEKA FIT Dubai Tickets
Visit Dubai lists entry at AED 340 to AED 440, with the exact figure depending on your category and how early you book.
Book your ticket at Spartan: https://www.spartan.com/en/race/detail/11253/overview
Or you can book at Visit Dubai: https://www.visitdubai.com/en/festivals-and-events/dubai-events-calendar/deka-fit-dubai-2026
DEKA sells in price tiers, so the cost rises as heats fill up, which means the price you see today will not be the price in race week.
| What you are buying | Typical range | What you get |
|---|---|---|
| Individual entry (age group) | AED 340 – 440 | Your own bib and score, plus podium awards in your age bracket |
| Individual entry (Elite) | AED 340 – 440 | An earlier heat and prize money eligibility. Same weights as everyone else |
| Two-person team | Priced per athlete | You split the work zone by zone and run the first and last lap together |
| Spectator | Free to low cost | Access to the arena bowl. Confirm on the ticket page before you promise seats |
Prices are as listed by Visit Dubai and the Spartan Arabia event page. Confirm the live tier at checkout before you budget.
Book the heat, not just the race
Two people can enter the same race and still not run together, because heats are booked separately. If you are coming with a training partner or a gym group, pick the same heat time at checkout — changing it later costs a fee and depends on whether there is space left.
Spartan DEKA FIT Dubai 2026 Stations and Weights
DEKA FIT is built from 10 stations, called zones, with a 500 m run lap before each one. The reps, distances and weights are fixed worldwide, so the numbers below apply at DEKA FIT Dubai exactly as they do at any other DEKA race. Elite and age-group athletes lift identical loads — only the clock separates them.
The layout above is an illustration — arena floor plans vary. What never changes is the order: run, zone, run, zone, ten times over.
Every DEKA FIT Station and Weight
| Zone | The standard | Men | Women | What trips people up |
|---|---|---|---|---|
| 1 · RAM alternating reverse lunge | 30 reps, 15 per leg | 25 kg | 15 kg | Your back knee must touch the floor, and both knees must lock out at the top. Shallow reps are the most commonly penalised movement in DEKA. |
| 2 · Row | 500 m on a Concept2 rower | Same | Same | Stopping at 499 m costs 20 seconds. Stopping between 400 and 494 m costs two minutes. Watch the monitor, not the clock. |
| 3 · Box jump / step over | 20 reps over a 24 in / 60 cm box | Same | Same | Your whole body must cross the box, both feet must touch the top, and you must land on the far side. Half-overs do not count. |
| 4 · Med ball sit-up throw | 25 reps | 9 kg | 6 kg | In DEKA FIT it is a throw, not a tap. Your shoulders will give out before your abs do, so warm up the overhead position properly. |
| 5 · SkiErg | 500 m on a Concept2 SkiErg | Same | Same | Grip is the problem here. A 100 m farmer’s carry comes straight after, and tired forearms on zone 5 will ruin zone 6. |
| 6 · Farmer’s carry | 100 m, one dumbbell in each hand | 27.5 kg each hand | 17.5 kg each hand | Dropping the dumbbells, or not returning them to the start, costs 30 seconds. Getting to 80% and stopping costs a minute. Pause if you need to, but keep hold of them. |
| 7 · Air bike | 25 calories | Same | Same | Calories, not distance. Stopping under 24.0 costs 20 seconds. Under 20.0 costs two minutes. |
| 8 · Dead ball yoke over | 20 reps, 10 each side of a 4 ft yoke | 27.5 kg | 17.5 kg | The ball goes over the yoke, not just up to your shoulder. You work around the yoke, alternating sides. |
| 9 · Tank sled push / pull | 100 m — 50 m pushing, 50 m pulling | Level 8 on a Xebex XT3, or level 3 on a Torque Tank | Level 7, or level 2 | The biggest block of time in the race, and the one with a 1:30 penalty per missed length. Short choppy steps beat long lunging strides. |
| 10 · RAM weighted burpee | 20 reps | 20 kg | 10 kg | Your chest or stomach touches the RAM, then hips, knees and elbows all lock out overhead. When you are tired, the lockout is what judges catch. |
Weights shown are for men under 65 and women under 65. See the load rules below for the 65+ and youth standards.
The same loads apply at every DEKA race in the world, which is why a time set in Dubai is directly comparable with one set anywhere else.
Who Lifts What at DEKA FIT
- Men under 65 use the heavier standard: 25 kg RAM lunge, 9 kg med ball, 27.5 kg dumbbells per hand, 27.5 kg dead ball, 20 kg RAM burpee.
- Women under 65, and men aged 65 and over, share the lighter standard: 15 kg, 6 kg, 17.5 kg per hand, 17.5 kg and 10 kg.
- Women aged 65 and over, and youth athletes (10–13), use a lighter set again: 10 kg RAM lunge, 5 kg med ball, 9 kg dumbbells per hand, 9 kg dead ball, 5 kg RAM burpee.
- Youth athletes also cover half the machine distances — 250 m on the row and ski, and 12 calories on the air bike.
- There is no scaled adult division. Elite and age-group athletes lift exactly the same weights over exactly the same distances.
The same stations appear in DEKA MILE and DEKA STRONG
All three DEKA formats use these 10 zones at these same weights. The only thing that changes is the running: DEKA STRONG has none at all, DEKA MILE adds a 160 m run before each zone (1,600 m in total), and DEKA FIT adds a 500 m run before each zone (5 km in total). Zones 4 and 8 differ slightly — STRONG and MILE use a sit-up tap and a shoulder-over, while FIT uses a throw and a yoke-over.
DEKA FIT Penalties by Station
DEKA does not stop you for a bad rep — the judge lets you keep going and adds time to your score instead. That is how athletes finish feeling strong and then discover their official result is four minutes slower than their watch.
| What you did | What it costs |
|---|---|
| Missed a rep on most zones | 10 to 20 seconds per rep |
| Missed a length on zone 9 (sled down and back) | 1 minute 30 seconds per rep |
| Dropped the dumbbells on zone 6, or left them away from the start | 30 seconds |
| Reached 80% of a zone but did not finish it | 1 minute |
| Did the zones in the wrong order | 1 minute each time |
| Completed less than 80% of any zone | Disqualified — you become an unofficial finisher |
| Did not complete the running | Disqualified |
You are automatically disqualified at 23 or fewer lunges, 15 or fewer box overs, 19 or fewer sit-up throws, 15 or fewer dead ball reps, 15 or fewer burpees, or fewer than 4 full sled lengths.
Kit rules for the stations
Gloves and lifting belts are allowed, but lifting straps and headphones are not. In DEKA FIT you also cannot carry your own water on course, since stations are provided instead — which is a bad thing to discover on race morning if you have trained all year in a hydration vest.
Source:
weights, reps, distances and penalties are taken from the DEKA Rules of Competition and the official DEKA equipment standards. Loads are fixed globally, but always check the current standards chart before race day. Last updated 12 September 2026.
DEKA FIT Dubai Categories
There are four ways to enter.
But they are not four different races: everyone covers the same 10 zones, the same distance and the same weights.
All that changes is the heat you start in and what you can win.
| Category | Who it suits | What you compete for |
|---|---|---|
| Elite individual | Athletes chasing a leaderboard spot or a World Championship place | Prize money and a global ranking |
| Age group individual | Everyone else racing alone, first-timers included | Podium awards inside your age bracket |
| Two-person team | Gym pairs, couples, colleagues, a parent and child | Team podium in male, female or co-ed divisions |
| Open | Anyone who wants the experience and the medal | A finish time to beat next year |
Elites must start in an Elite heat. Start in the wrong wave and you are moved into age group, which loses you the prize money you entered for.
DEKA FIT Dubai Age Brackets
- Youth: 10–11 and 12–13
- Adults: 14–17, 18–24, 25–29, 30–34, 35–39, 40–44, 45–49, 50–54, 55–59, 60–64, 65–69 and 70+
- Your bracket uses your age on 30 September 2026, not your age on race day
- Two-person teams are ranked by combined adult age: 59 and under, 60–79, 80–99, 100–119 and 120+
- Each team bracket splits into male, female and co-ed, with separate youth and adult-with-youth divisions
How DEKA FIT Dubai Teams Work
- A two-person team is two adults (14 and over), two youth athletes (10–13), or one adult with one youth. Four-person teams also exist at DEKA races.
- Only one teammate works in a zone at a time. You split the reps however you like.
- You must touch your partner before work starts on the next zone.
- You run the first and last laps together, and you must cross the finish line together.
- On zone 9, the sled stays at the heavier partner’s resistance level. You cannot drop it for the lighter one.
DEKA FIT Dubai Prize Money
| Placing | Elite individual | Elite team |
|---|---|---|
| 1st | USD 3,000 | USD 1,000 |
| 2nd | USD 2,000 | USD 600 |
| 3rd | USD 1,000 | USD 400 |
| 4th | USD 500 | — |
| 5th | USD 250 | — |
These are the published 2026 DEKA World Championship figures. Regional prize pots vary, so check the Dubai event page for the local purse.
The DEKA FIT Dubai Course
Most guides list the zone names and stop there. What follows is the full standard for all 10 zones, taken from the DEKA rules and converted to kilograms, along with the mistake that costs the most time at each one.
The layout above is an illustration — arena floor plans vary. What never changes is the order: run, zone, run, zone, ten times over.
| Zone | The standard | Men | Women | What trips people up |
|---|---|---|---|---|
| 1 · RAM alternating reverse lunge | 30 reps, 15 per leg | 25 kg | 15 kg | Your back knee must touch the floor, and both knees must lock out at the top. Shallow reps are the most commonly penalised movement in DEKA. |
| 2 · Row | 500 m on a Concept2 rower | Same | Same | Stopping at 499 m costs 20 seconds. Stopping between 400 and 494 m costs two minutes. Watch the monitor, not the clock. |
| 3 · Box jump / step over | 20 reps over a 24 in / 60 cm box | Same | Same | Your whole body must cross the box, both feet must touch the top, and you must land on the far side. Half-overs do not count. |
| 4 · Med ball sit-up throw | 25 reps | 9 kg | 6 kg | In DEKA FIT it is a throw, not a tap. Your shoulders will give out before your abs do, so warm up the overhead position properly. |
| 5 · SkiErg | 500 m on a Concept2 SkiErg | Same | Same | Grip is the problem here. A 100 m farmer’s carry comes straight after, and tired forearms on zone 5 will ruin zone 6. |
| 6 · Farmer’s carry | 100 m, one dumbbell in each hand | 27.5 kg each hand | 17.5 kg each hand | Dropping the dumbbells, or not returning them to the start, costs 30 seconds. Getting to 80% and stopping costs a minute. Pause if you need to, but keep hold of them. |
| 7 · Air bike | 25 calories | Same | Same | Calories, not distance. Stopping under 24.0 costs 20 seconds. Under 20.0 costs two minutes. |
| 8 · Dead ball yoke over | 20 reps, 10 each side of a 4 ft yoke | 27.5 kg | 17.5 kg | The ball goes over the yoke, not just up to your shoulder. You work around the yoke, alternating sides. |
| 9 · Tank sled push / pull | 100 m — 50 m pushing, 50 m pulling | Level 8 on a Xebex XT3, or level 3 on a Torque Tank | Level 7, or level 2 | The biggest block of time in the race, and the one with a 1:30 penalty per missed length. Short choppy steps beat long lunging strides. |
| 10 · RAM weighted burpee | 20 reps | 20 kg | 10 kg | Your chest or stomach touches the RAM, then hips, knees and elbows all lock out overhead. When you are tired, the lockout is what judges catch. |
Men aged 65 and over lift the same loads as women under 65. Women aged 65+ and youth athletes use a lighter set again, and youth cover half the machine distances (250 m rows and skis, 12 calories on the bike). Elite and age-group athletes lift identical weights — there is no scaled adult division.
The same loads apply everywhere in the world. That is why your Dubai time is directly comparable with a time set at any other DEKA race.
FAQs
When is DEKA FIT Dubai 2026?
DEKA FIT Dubai will take place on Saturday 26 September 2026 at Coca-Cola Arena in City Walk, Dubai. The first wave starts at 07:00 and heats run through the day, to roughly 20:00. Your own start time is assigned when you register.
How much does DEKA FIT Dubai cost?
Entry is listed at about AED 340 to AED 440, depending on your category and how early you book. DEKA sells in price tiers, so the cost rises as heats fill. Check the live price on the Spartan Arabia event page before you budget.
What is the DEKA FIT course in Dubai?
DEKA FIT is 10 fitness zones with a 500 m run lap before each one, making 5 km of running in total. The zones are RAM reverse lunges, a 500 m row, box jump-overs, med ball sit-up throws, a 500 m SkiErg, a 100 m farmer’s carry, 25 calories on an air bike, dead ball yoke-overs, a 100 m sled push and pull, and 20 weighted burpees.
How long does DEKA FIT take to complete?
Spartan lists the average finish at 50 minutes 30 seconds. Advanced men usually finish between 29:28 and 31:00, and advanced women between 31:27 and 34:30. The world records are 28:28 for men and 31:51 for women.
Do I need to be an experienced athlete to enter DEKA FIT Dubai?
No. DEKA reports a completion rate close to 100 per cent, and there are age-group, open and two-person team categories alongside the Elite division. If you can run 5 km and handle moderate weights, you can finish it. Everyone lifts the same loads — only the clock separates the categories.
What weights are used at DEKA FIT?
Men lift 25 kg on the RAM lunge, a 9 kg med ball, 27.5 kg dumbbells in each hand for the farmer’s carry, a 27.5 kg dead ball and a 20 kg RAM for burpees. Women under 65 lift 15 kg, 6 kg, 17.5 kg per hand, 17.5 kg and 10 kg. Men aged 65 and over use the women’s standard. Elite and age-group athletes lift identical weights.
Can I enter DEKA FIT Dubai as a team?
Yes. Two-person teams can be two adults, two youth athletes, or one adult with one youth. Only one teammate works in a zone at a time, you must touch your partner before starting the next zone, and you run the first and last laps and cross the finish line together.
Does DEKA FIT Dubai count towards the World Championship?
Yes. Every DEKA race in the 2026 season is a qualifier, and the DEKA FIT season closes on 27 September 2026, the day after the Dubai race. The top 30 in each Elite division and the top 15 in each age-group division on the global leaderboard qualify for the 2026 DEKA World Championship in Fort Worth, Texas, from 10 to 13 December 2026. Unclaimed places are offered to the next athletes in line by email.
Can I get a refund if I cannot make DEKA FIT Dubai?
No. DEKA does not offer refunds. You can move your entry to another DEKA FIT race up to 30 days after your original date, for a fee of about USD 35 plus any price difference, or pass your place to someone else. The online system goes offline the Wednesday before the race.
How do I get to Coca-Cola Arena for DEKA FIT Dubai?
Coca-Cola Arena is in City Walk, Al Wasl. The nearest metro is Dubai Mall / Burj Khalifa on the Red Line, though most people take a taxi for the last stretch. There is paid parking on site through the PARKONIC app, plus public parking a four to six minute walk away. Taxi drop-off is at entrances A, B and C.
What is the difference between DEKA FIT, DEKA MILE and DEKA STRONG?
All three use the same 10 zones and the same weights. DEKA STRONG has no running at all. DEKA MILE adds a 160 m run before each zone, for 1,600 m in total. DEKA FIT, the format coming to Dubai, adds a 500 m run before each zone, for 5 km in total.
Is DEKA FIT harder than HYROX?
They are hard in different ways. HYROX has 8 km of running across eight 1 km blocks and a heavier sled. DEKA FIT has 5 km across ten 500 m laps and more varied stations, including an air bike and weighted burpees. HYROX asks more of your endurance, DEKA FIT more of your power endurance and grip. HYROX Dubai follows on 27–28 November 2026 if you want to try both.
Verified against:
the official Spartan Arabia event listing for DEKA FIT Dubai, the DEKA Rules of Competition, the DEKA equipment standards, the 2026 DEKA World Championship qualification rules, Visit Dubai’s events calendar and Coca-Cola Arena’s visitor information. Weights, penalties and qualifying dates are quoted from published DEKA documents. Time bands are based on 2025 global leaderboard data. Prices and heat times can change, so confirm on the official event page before you book. Last updated 12 September 2026.
