Here we advocate the strategic design of dispersed heterostructure to retain ductility and toughness in high-strength metals, using the equiatomic CrCoNi alloy as an example. Dispersed heterostructure, with nanograins and/or ultrafine grains (the hard zone) dispersed around micrometer-sized grain (the soft zone), is fabricated by cold-rolling followed by sequential flash-annealing at increasing temperatures. It displays a decent uniform elongation of ∼ 20 % and an exceptional strain energy density limit up to ∼ 240 mJ/mm3 at the strength level of ∼ 1.2 GPa, which is unattainable by its homogeneous as well as clustered heterogeneous counterparts. Grain size-dependent heterogeneous deformation evokes inter-zone interactions, which induce strain partitioning, activate additional mechanical twinning and promote developments of dislocation gradient and long-range internal stress near zone boundary sequentially, imparting a multistage work hardening with extraordinary strain hardening rate up-turn followed by slow attenuation. Dispersed heterostructure provides a higher density of zone boundary, ensuring more extensive inter-zone interaction and thus maximizing the extraordinary strain hardening to improve ductility.