HYROX and DEKA are the two best-known hybrid race formats. Both combine running and functional fitness stations. They differ in how much running you do, how many stations there are, and the range of formats on offer.
The formats below come from each organiser’s own site, as summarised on our races page. Formats change between seasons; check the official sites before entering.
HYROX in brief
- Eight 1 km runs, each followed by a station, in a fixed order.
- 8 km of running in total.
- Stations: SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges, wall balls.
- Divisions: Open, Pro, Doubles and Relay.
DEKA in brief
- Ten functional zones on a standard course.
- Several formats: DEKA FIT has a 500 m run before every zone; DEKA MILE has shorter runs totalling a mile; DEKA STRONG has no running.
- Longer formats — ULTRA and ATLAS — stretch it further.
- Zones include lunges, rowing, box jump overs, SkiErg, a farmers carry, air bike, a tank push/pull and weighted burpees.
The key differences
Running
HYROX has 8 km of running. DEKA FIT has 5 km, DEKA MILE has one mile, and DEKA STRONG has none. If running is your weakness, DEKA MILE or STRONG may suit you better.
Number of stations
HYROX has eight; DEKA has ten, with more variety.
Format options
DEKA offers more formats. HYROX keeps one format with different divisions.
Where they run
HYROX races across Europe, the Americas, Asia-Pacific and Africa. DEKA is mostly in the US, growing elsewhere.
Which suits you
- Stronger runners may prefer HYROX.
- Stronger lifters may prefer DEKA MILE or STRONG.
- People who like variety may enjoy DEKA’s range of zones.
- People who want a large, international field may prefer HYROX.
Why not both
Training for one carries over well to the other. Many racers do both. See beyond HYROX for other series.