Question 1

What is a Deadly Dozen race?

Accepted Answer

The Deadly Dozen is a fitness race and a training methodology. The race is 12 x 400m runs around an athletics track, which we call Journeys, with 12 exercise stations between each run, which we call Labours. It is a training methodology because the race works all of the key fundamental movements while only using bodyweight, kettlebell, dumbbell and weight plate exercises.

Question 2

Can anyone take part? Do I need to be an elite athlete?

Accepted Answer

The Deadly Dozen is one of the most accessible fitness races in the world, and it is open to everyone aged 18 or over on race day. It has a low technical barrier and a fairly low strength barrier to entry. If you want to stand a chance of completing the race - what we call Beating the Race - you will need to train hard for it. It is one of the hardest fitness races in the world.

Question 3

Which race should I start with?

Accepted Answer

The Deadly Sprint: the Deadly Dozen cut in half, on an indoor track - 12 x 200m runs and half the reps with the same weights. The name is the distance, not the pace; jog it, run it or sprint it. Finish it and you are ready for the Dozen. No Sprint near you? The Deadly Dozen itself is open to everyone aged 18 or over, and most first-timers finish it at their own pace.

Question 4

What are the 12 Labours?

Accepted Answer

Farmers carry, deadlift, lunge, snatch, burpee broad jump, goblet squat, front carry, push press, bear crawl, clean and press, overhead carry and devil press. Six move along a 30m lane and six are stationary.

Question 5

How do I sign up for a race?

Accepted Answer

Choose your event on the Track Races or Gym Races page, then use its entry button to register. Entries close 3 days before the event, and we cannot accept entries on the day.

Question 6

Am I too late to sign up?

Accepted Answer

Entries close 3 days before the event, and we cannot accept entries on the day. If the race you wanted has closed, the next races are on the Track Races and Gym Races calendars.

Question 7

Is a Deadly Dozen race fun?

Accepted Answer

Yes. It is hard work, and that is a big part of the fun: twelve rounds side by side with people doing the same thing, and everyone finishes with a story to tell. You can share the work with a partner or a relay team, go at your own pace - first-timers are welcome - and bring friends and family to cheer you on. Spectators are welcome; some stadiums make a small charge.

Question 8

Can I race with someone else?

Accepted Answer

Yes. Every Track Race has Solo, Pairs and Relay divisions. Pairs complete the runs together and split the Labours however they choose; relay teams take turns, one Journey and one Labour at a time.

Question 9

What is the difference between Track and Gym Races?

Accepted Answer

Track Races are the original format on an athletics track: 12 Journeys and 12 Labours. Gym Races are the Deadly Dozen formats run inside affiliate gyms - Deadly Strong, Deadly Erg, the Deadly Fitness Test and more - with the runs replaced by gym-based work.

Question 10

Is Deadly Dozen a hybrid fitness race?

Accepted Answer

Yes. A fitness race - some people say hybrid fitness race or fitness competition - combines running with functional exercises against the clock. Deadly Dozen is the original global one: 12 runs of 400m and 12 exercises, on an athletics track, run to one standard in every country, with solo, pairs and relay divisions.

Question 11

How is Deadly Dozen different from HYROX?

Accepted Answer

Both are hybrid fitness races: running broken up by functional work. Deadly Dozen is 12 runs of 400m with 12 exercises using kettlebells, dumbbells and weight plates, run outdoors on an athletics track with no time limit, as a solo athlete, a pair or a relay team. Many athletes do both.

Question 12

What can I do instead of HYROX?

Accepted Answer

Race the Deadly Dozen: twelve 400m runs and twelve functional exercises on an athletics track, solo, as a pair or in a relay team, with races all season. For something shorter, the Deadly Sprint is the Deadly Dozen cut in half - twelve 200m runs, half the reps, the same weights. If you cannot run right now, most gym races swap the runs for rowing, ski or bike ergs. HYROX is a trademark of its owner, which has no connection with Deadly Dozen.

Question 13

Is there a Deadly Dozen without running?

Accepted Answer

Yes. The erg gym races replace the runs with row, ski or bike erg machines and keep the twelve exercises, hosted by affiliated gyms. The Deadly Sprint halves the runs to 200m indoors, and Deadly Swim swaps them for three 400m swims.

Question 14

What is Deadly Swim?

Accepted Answer

Deadly Swim is the special-edition Deadly Dozen in the water: three 400m swims, each followed by two Labours - Deadlift and Snatch, then Goblet Squat and Push Press, then Clean & Press and Devil Press. That is 1.2km of swimming and six Labours, solo only, in open water, sea or pool.

Question 15

When is the next Deadly Swim?

Accepted Answer

Every Deadly Swim on sale is on the Deadly Swim page, with its entry link. When none is scheduled the page says so - check back, as we add new races often.

Question 16

What is Deadly Barbell?

Accepted Answer

Deadly Barbell is the Deadly Dozen gym race for pure strength: six barbell lifts in a set order - Snatch, Clean & Jerk, Deadlift, Strict Press, Squat and Bench Press - a two-rep max on each, inside sixty minutes, solo. You get a Total Score and a Relative Score on the global leaderboard.

Question 17

When is the next Deadly Barbell?

Accepted Answer

Every Deadly Barbell on sale is on the Deadly Barbell page, with its entry link. When none is scheduled the page says so - affiliate gyms add new dates often.

Question 18

Do I need to bring ID on race day?

Accepted Answer

Yes. You must bring ID with you to the registration desk on race day. A driving licence or passport is suitable.

Question 19

What time do I need to turn up?

Accepted Answer

We recommend arriving at least 60 minutes before your wave time.

Question 20

What time will I be competing?

Accepted Answer

Solo racers set off between 09:00 and 12:00. Pairs and Relay racers set off between 13:00 and 16:00. These times are a guide: we reserve the right to change start times depending on how many athletes take part, so some waves start earlier or later. Your wave time is the one to plan around. Wave times are usually released on the Tuesday evening before the race. If you enter after they have gone out, your wave time is sent to you separately once entries close. Wave times are randomised within each category, and requests for specific wave times cannot be accommodated. Entries and free transfers close 3 days before the event.

Question 21

Am I required to know what I am doing during the race?

Accepted Answer

Yes. You are expected to know how to perform the correct technique on all 12 Labours. Download the free rulebook, or watch the Labours demonstrated on our YouTube channel.

Question 22

What conduct is expected during the race?

Accepted Answer

All athletes are expected to compete with respect, fairness and awareness of others at all times. Zero tolerance for abusive or inappropriate language, especially towards judges or staff. This results in immediate disqualification. There is no fast lane on the track. Be aware of other athletes, avoid shouting or aggressive behaviour, and run around slower athletes. No pushing or physical contact to gain position at a Labour. This results in a penalty. Respect the race environment: do not spit on the track or grass areas. If necessary, move off the track and out of view. We are building a competitive but respectful race environment; your behaviour is part of that standard.

Question 23

Where can I see results?

Accepted Answer

Race results are published on the official leaderboard. It can take up to a week after the event for the leaderboard and results to be updated. If it has been longer than a week and your result is missing or looks wrong, contact info@deadlydozen.com.

Question 24

My name isn't showing on the leaderboard - what should I do?

Accepted Answer

It can take up to a week after an event for the leaderboard to update correctly, so a missing name in the first week is normal. The default All Races view shows each athlete once, with their best time. To see one particular race, choose it in the Race filter, or tap your name to open your race history. Use the search box to look for your name, or your team name for Pairs and Relay. Deadly Youth athletes have their names masked on the public leaderboard. That is deliberate. If it has been longer than a week and your name is still missing or wrong, contact info@deadlydozen.com with your name, the race and your division.

Question 25

Where can I get race photos?

Accepted Answer

Race pictures are on the Photos page. The pro pictures are usually uploaded within 48 hours of the race.

Question 26

Are spectators allowed?

Accepted Answer

Yes, spectators are welcome. Some venues are free for spectators; some stadiums make a small charge. Service dogs only at every venue.

Question 27

What happens if I can't make the race after signing up?

Accepted Answer

The confirmation email you received when you signed up includes a link to your dashboard. From there you can transfer your race entry to someone else, free of charge, until the race closes 3 days before the event. If the transfer option is disabled before then, contact info@deadlydozen.com. For team entries, each athlete receives their own email and booking reference and must transfer their place individually. Free transfers close when the race closes, 3 days before the event. After that, changes can happen on race day at the registration desk so that everyone gets to race, subject to an administrative fee. ID is required, and a changed entry may not be eligible for the podium. There is a no refund, no deferral policy on all races. If you need a buyer, try the Deadly Dozen Ticket Exchange group on Facebook.

Question 28

Can I change the name on my entry or swap my partner?

Accepted Answer

Yes. Find the confirmation email from when you signed up, open your dashboard and enter the details of the person taking the place. It is free until the race closes, 3 days before the event. If more than one athlete is changing, each person must follow this procedure for their own place. If the transfer option is disabled and the race has not yet closed, contact info@deadlydozen.com. After the race has closed, changes can happen on race day at the registration desk, subject to an administrative fee. ID is required, and a changed entry may not be eligible for the podium.

Question 29

I'm injured and can't compete - what are my options?

Accepted Answer

We are sorry to hear that. There is a no refund, no deferral policy on all races, but you have two options. Transfer your ticket to someone else: find the confirmation email from when you signed up, open your dashboard and enter their details. It is free until the race closes, 3 days before the event. Try to sell your ticket through the Deadly Dozen Ticket Exchange group on Facebook.

Question 30

Can I get a refund, or defer my entry to a future race?

Accepted Answer

No. There is a no refund, no deferral policy on all races. Instead, you can sell your ticket and transfer it for free from your dashboard until the race closes, 3 days before the event. The Deadly Dozen Ticket Exchange group on Facebook is the place to find a buyer.

Question 31

How do I sell my ticket if I can't make the race?

Accepted Answer

Post it in the Deadly Dozen Ticket Exchange group on Facebook, on social media, or in our Facebook community group. We can confirm the legitimacy of a seller if you email info@deadlydozen.com, but we take no responsibility for ticket sales between athletes. Once you have a buyer, transfer the entry from your dashboard. Only email info@deadlydozen.com if the transfer section is disabled and the race has not yet closed.

Question 32

Can I swap from Pairs to Solo (Singles)?

Accepted Answer

Changes on the day can happen, and the team will try to make sure everyone gets to race. It may mean you are not eligible for the podium, and it is subject to an administrative fee. Speak to the team at the registration desk on race day and bring photo ID. If your partner can no longer race and the race has not yet closed (3 days before the event), the simpler route is a replacement partner: your partner transfers their place from their dashboard, free of charge.

Question 33

Can my gym become an affiliate?

Accepted Answer

Yes. Affiliate gyms run the Deadly Dozen Gym Race formats, appear on the Gym Races calendar, and can order the official race patches for their athletes.

Question 34

Where can I learn how to coach the format?

Accepted Answer

The Academy certifies coaches in the Deadly Dozen training methodology, and the Institute of Fitness Racing in Macclesfield is the home of the sport's training and research.

Question 35

How can I stay informed about future races?

Accepted Answer

Subscribe to the newsletter at the bottom of any page, and follow the Track Races calendar for new dates as they are announced.

Question 36

Have I qualified for the UK or World Championships?

Accepted Answer

You can check this yourself on the championships leaderboard. It opens on the World Championship qualifiers; filter by your division and your age group to see whether you are currently in a qualifying position. For the UK Championships, switch to the UK list on the same site and filter the same way. The UK Championships 2027 and 2028 are the UK and Ireland Championships. UK nationals and people living in the UK qualify for the UK places; Irish citizens and people living in Ireland qualify as extra places on top, so they never take a UK place. Relay teams filter by division only, because relays race in two categories, Overall and Masters, not in age groups. Positions stay open to displacement until the qualification window closes, so a qualifying position today can still change. A new result can take up to a week after the race to appear.

Question 37

I live in the UK or Ireland but I am not a citizen - can I qualify for the UK and Ireland Championships?

Accepted Answer

Yes. People living in the UK qualify for the UK places, and people living in Ireland qualify as extra places on top, whatever their nationality. Where you live is read from your race entry form: your country of residence or your postcode. Your own nationality flag still shows on the leaderboard. Qualifying for the UK and Ireland Championships 2028 runs from 1 October 2026 to 30 September 2027.

Question 38

How do qualification places work?

Accepted Answer

Every official Track Race inside the qualification window counts. The 12 fastest athletes in each age group, per division, qualify automatically; the remaining places are shared across the countries that hosted a race, so every host nation is represented.

Question 39

Which age group do I qualify in?

Accepted Answer

Your most recent race determines your age group, based on your age on 31 December of the year you raced. Your best time in that age group is the result that counts.

Question 40

Do relay teams have age groups?

Accepted Answer

No. Relays have exactly two competitive categories: Overall and Masters. Your team's average age (each member's age on 31 December of the race year) decides one thing only: 50 or over is Masters, everything else is Overall. Relay qualification is a flat list of the fastest teams per division (Male, Female, Mixed) with no age-group split and no country allocation. Solo and Pairs use the full age-group ladder; relays do not.

Question 41

I'd like to be a judge - what do I need to do?

Accepted Answer

There is a short form to complete. Open the Volunteers page, choose the form for the races you want to support - UK or international - and fill it in. Judges count reps and uphold the standard on a Labour lane. You can judge for a full day, a half day, or around your own race.

Question 42

I'm outside the UK - who do I contact?

Accepted Answer

Deadly Dozen races outside the UK are run by regional race directors. For anything about a specific race - entries, transfers, wave times or results - email the director for that country rather than the UK office. France: france@deadlydozen.com Spain: spain@deadlydozen.com Italy: italy@deadlydozen.com Germany, Austria and Switzerland: dach@deadlydozen.com Belgium, Netherlands and Luxembourg: benelux@deadlydozen.com Malta: malta@deadlydozen.com Sweden: sweden@deadlydozen.com USA (overall and South): usa@deadlydozen.com USA Midwest: midwest@deadlydozen.com Canada - British Columbia: bc@deadlydozen.com Canada - Ontario: ontario@deadlydozen.com Mexico: mexico@deadlydozen.com Australia: aus@deadlydozen.com New Zealand: nz@deadlydozen.com India: india@deadlydozen.com South Africa: sa@deadlydozen.com For UK races, and for any country not listed, email info@deadlydozen.com.

Question 43

Need more help?

Accepted Answer

Chat with Mori, our AI assistant, using the chat icon at the bottom right of the page. Mori knows the race formats, rules, transfers and qualification, and is available 24/7. For anything else, email the team.

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