Hyrox training,
built for your race.

Programmed by HYROX Elite 15 athlete Ben Sutherland. From your first race to chasing podiums: one personalised 12-week plan, dated to your race date. See your Week 1 before you pay.

See your Week 1 freeFree consultation with Ben · no card, no commitment
  • ProgrammingBy Elite 15 athlete Ben Sutherland
  • StandardsCalibrated to Hyrox
  • Plan12 weeks, dated to your race
[ What you get with Suth Performance ]

Four parts of one membership.

  • Coach standing over an athlete mid rowing interval in the gym
    [ Personal Hyrox coach ]

    An Elite 15 athlete on your programme.

    Reviews your weekly progress, answers questions, and adjusts your training as you improve.

  • Elevated view of two athletes striding down the track straight
    [ Dated weekly programme ]

    Every workout, dated to your race.

    No guessing what to do next. Open the app, see today's session, hit it, log it. Your plan adapts each Sunday.

  • Athlete mid ski erg pull in the gym
    [ Hyrox-specific programming ]

    Built backwards from the 8 stations.

    Sled push, ski erg, wall balls, sandbag lunges. Every block has a purpose.

  • Athlete checking a training watch on the track between reps
    [ Progression you can see ]

    Track your splits, your sled times, your wall ball cycles.

    Every week your data sharpens the next plan.

[ Programmes ]

Find your programme

Hyrox is a one-hour fitness race: 8 stations, 8 one-kilometre runs. Pick the path that matches yours. Each is a 12-week build.

First Race programme. Never raced. Build to your first finish line.
[ BEGINNER / 12 WEEKS ]

First Race

Never raced. Build to your first finish line.

Sub-90 programme. Completed Hyrox. Break the 90-minute barrier.
[ INTERMEDIATE / 12 WEEKS ]

Sub-90

Completed Hyrox. Break the 90-minute barrier.

Doubles programme. Train together. Race together. One plan, two athletes.
[ PARTNER / 12 WEEKS ]

Doubles

Train together. Race together. One plan, two athletes.

Pro programme. Sub-75 athletes chasing podiums.
[ ADVANCED / 12 WEEKS ]

Pro

Sub-75 athletes chasing podiums.

[ Your week ]

A dated weekly plan, built around your life.

Every Sunday your next seven days appear. Hyrox-specific sessions, your equipment, your time. Open the app, see today, hit it, log it.

WEEK 427 MAY, 02 JUN

Your week

  • Mon, 27 May45 min

    Easy aerobic run

  • Tue, 28 May60 min

    Hyrox hybrid: run + sled

  • Wed, 29 May45 min

    Strength A

  • Thu, 30 May30 min

    Active recovery

  • Fri, 31 May50 min

    Threshold intervals

  • Sat, 01 Jun90 min

    Race simulation

  • Sun, 02 Jun0 min

    Rest

[ Tue, 28 May, logged ]COMPLETE

Hyrox hybrid: run + sled

Duration

58 min

Split vs week 3

-12 sec

RPE

7 / 10

[ 12-week trajectory ]RACE-READY WEEK 12

Every session you log sharpens your plan.

[ Adaptive ]

Adapts as you improve.

Log your splits, your sled times, your wall-ball cycles. Every Sunday we recalibrate based on what you actually did. The plan is never the same plan twice.

  • Strong week. Next week pushes harder.
  • Missed sessions. Plan rebuilds with more recovery.
  • Race date moves. The 12 weeks rebuild around it.
[ A week with Suth Performance ]

A week in your life.

  1. Three athletes running in step on the trackTuesday, 6:15 am

    Day 2. Hyrox-specific session.

    Run plus sled push intervals. 45 minutes. Log it in the app.

  2. Close-up of a hard rowing interval in the gymThursday, 7:30 pm

    Strength block.

    Compound lifts and Hyrox-relevant accessories. 60 minutes. Video form checks on key sets.

  3. Solo runner rounding the track bend past the scoreboardSaturday, 8:00 am

    Race simulation. The big one.

    8 stations and 8 by 1km run. 90 minutes. The session that builds belief.

[ Example week ]

What a week looks like

  • [ Mon ]Easy runZ2
  • [ Tue ]Hyrox Hybrid: Run + SledRace-pace
  • [ Wed ]StrengthLower body
  • [ Thu ]Threshold intervalsZ4
  • [ Fri ]Active recoveryMobility
  • [ Sat ]Race simulation8 stations
  • [ Sun ]Rest

Yours will be personalised to your goals, equipment, and race date.

Get your personalised week →
[ Coaching ]

Programmed by an Elite 15 coach

Ben Sutherland writes every programme Suth Performance runs on. He races in the HYROX Elite 15 and coaches athletes from their first race to professional level.

[ Methodology ]

Programming that works backwards from the race.

Four principles every Suth Performance programme is built on.

  1. Two athletes holding pace down the track straight, seen from the stands.
    [ Specificity ]

    Eight stations. Eight 1-km runs. One race format.

    Every programme is built around the Hyrox race architecture, not adapted from generic functional fitness. Sled push and sled pull get explicit progression. Wall ball volume scales to your bodyweight, not a fixed number. Run intervals match station-to-station spacing, not arbitrary track distances.

  2. Two athletes working on ergs in a dark gym.
    [ Calibration ]

    Loads dialled to your standards, not the gym's max plate.

    Men's sled at 152 kg, women's at 102 kg. Wall ball at 9 kg or 6 kg. Sandbag lunge as a percentage of bodyweight. You log what you actually lifted; Sunday's recalibration adjusts next week's targets based on whether you closed the prescribed sets.

  3. Numbered lanes on the track bend with two runners holding form.
    [ Progression ]

    Twelve weeks, three phases, taper baked in from day one.

    Weeks 1-4 build aerobic capacity and station competence. Weeks 5-8 layer in race-pace intensity. Weeks 9-11 sharpen the day, race simulations, transition rehearsals, recovery dialled tight. Week 12 is taper: less volume, same intensity, fresh legs.

  4. Training kit and bike erg set up under the stadium stands.
    [ Honesty ]

    No 'transformations'. Just the work.

    Suth Performance doesn't sell physique outcomes or before-and-after promises. We sell a finishing time you can put on a watch, and the structured weeks that get you there. If the programme isn't working, the Sunday recalibration changes it, or you cancel in two taps. No lock-ins, no shame.

[ Questions ]

Common questions

[ Start ]

12 weeks to race-ready.

Find your plan

Starts with a free consultation. No card, no commitment.