Do I need to be super fit to do DEKA?

Not at all. DEKA is designed to meet you where you are. All classes and trial runs are time-based, not rep-based, which means you can move at a pace that works for you. Our coaches are here to help with modifications and guidance every step of the way.

What’s the difference between DEKA STRONG, DEKA MILE, and DEKA FIT?

• DEKA STRONG: 10 DEKA Zones with no running

• DEKA MILE: 10 DEKA Zones + 1 mile of running (160m between each zone)

• DEKA FIT: 10 DEKA Zones + 5K run (500m between each zone)
  NOTE: At Farm Girl Fitness, we currently train and host DEKA STRONG ONLY.

How do I sign up for a class or trial run?

Visit our Schedule here to see available sessions and register online.

How often are DEKA Trial Runs offered?

We run Trial sessions 1–2 times per month, often ahead of local DEKA events. See our [DEKA Trial Runs page] for the latest dates.

Do I get an official DEKA Mark from a trial run?

No, trial runs are for practice only. You will receive your time and support from coaches, but official DEKA Marks must be earned at a sanctioned event.

What should I bring to a DEKA class or trial run?

• Indoor training shoes

• Water bottle

• Sweat towel

• Positive attitude

• Optional: heart rate monitor, gloves (if preferred for equipment handling)

What should I wear?

Comfortable workout gear and clean indoor shoes with a good grip. You’ll be moving, lifting, and possibly crawling — dress accordingly.

How long is a DEKA class or trial run?

Each class or trial run is approximately 45–60 minutes.

Can I track my progress?

Yes. Our coaches track your time in trial runs, and you’re welcome to log your results manually or via apps. Ask us about DEKA Mark progress tracking or personal coaching to improve.