Build the engine, strength, and race craft you need to crush your next DEKA FIT—without guessing your workouts.
DEKA FIT is fast, gritty, and unforgiving. Ten zones, ten runs, zero hiding. The HYBRID Warrior – DEKA FIT 16 plan gives you a clear, periodized roadmap from “I want to try this” to finishing the course with control, confidence, and a strong kick to the line.
This 16-week program blends running, zone 2 conditioning, DEKA zone strength, and compromised running so you're ready for the exact demands of race day—not just general fitness. You'll move through four progressive 4-week blocks:
- Block 1 – Foundation & Technique (Weeks 1–4): Build aerobic base, movement quality, and station skills.
- Block 2 – Engine & Strength (Weeks 5–8): Increase running durability, strength, and power.
- Block 3 – Speed & Station Intensity (Weeks 9–12): Threshold intervals and compromised running.
- Block 4 – Race-Specific Execution & Taper (Weeks 13–16): Simulations, pacing, and smart taper.
What you get
16 weeks, 5 sessions/week, DEKA zone–specific work, compromised runs, strength & mobility, and a structured taper – designed by Ayda Page, Warrior Performance Lab.
Q: Who is this plan for?
A: Intermediate hybrid athletes preparing for a DEKA FIT event who can jog 30 minutes and perform basic strength movements.
Q: How many days per week is the program?
A: Five training days per week plus one optional recovery/cross-training day and one full rest day.
Q: How long are the workouts?
A: Most sessions are 45–75 minutes, with some shorter recovery or primer days around 30–40 minutes.
Q: What equipment do I need?
A: Access to a treadmill or running space, rower, SkiErg, fan/Assault bike, dumbbells or kettlebells, box/step, deadball or sandbag, and sled or sled substitute.
Q: Can I use this if I also race HYROX® or other hybrid events?
A: Yes. The engine, strength, and compromised running work carry over very well to HYROX® and other hybrid races.
Q: Is there a taper before race day?
A: Yes. The final 2 weeks reduce volume while keeping key intensities so you arrive fresh but sharp.
Q: Can newer athletes follow the plan?
A: Yes, if they can already jog 30 minutes and complete basic strength sessions. Scaling options are built into the workouts.
Q: How is the plan delivered?
A: Inside the Warrior Lab app as a structured schedule with clearly labeled weeks, days, and focus plus RPE/effort guidance.
