Built backwards from race day
Eight stations, eight 1-km runs. Sled push and pull with explicit progression, wall balls scaled to your bodyweight, run intervals that match the race.
[ Abercarn · Wales ]
Hyrox training in Abercarn,
built around your race.
There are 15 gyms and sports centres within reach of the centre of Abercarn, PureGym among them, and this programme is written around whichever one you use. Your nearest race is NEC Birmingham, roughly 132 km away, and every session is dated backwards from it. Built by HYROX Elite 15 athlete Ben Sutherland. See your Week 1 before you decide anything.
Start the 3-minute quizFree consultation with Ben · no card, no commitment
- HYROX Elite 15 athlete
- Multiple Pro Doubles wins
- Best Doubles 49-51 min
- Coaches beginner to pro
Programming with a race at the end of it.
Dated to your race, not week numbers
Tell us your race date and every session lands on a calendar day. Miss a week and Sunday's rebuild absorbs it. The plan bends, the race date doesn't.
An Elite 15 athlete behind the programming
Ben races in the HYROX Elite 15 Doubles with his brother Harry. The programming you follow is the structure he uses, scaled to your level.
[ Training in Abercarn ]
The ground you actually train on in Abercarn.
Where to run your 1 km repeats
A Hyrox is eight 1 km runs with a station between each. Running them on flat, measured, repeatable ground is worth more than any single session you will do indoors. These are the closest measured 5 km courses to you.
- Coed Cefn-pwll-du parkrun6.1 km
- Aberbeeg parkrun · Ebbw Valley Cycle Track7.2 km
- Penallta parkrun · Penallta House7.6 km
- Cwmbran parkrun · Northfields Recreation Ground8.8 km
Distances are straight-line from the centre of Abercarn, not journey times. Source: parkrun’s own events feed.
Your nearest race
NEC Birmingham
Birmingham · October 2026
Roughly 132 km from Abercarn in a straight line. Far enough that an early wave usually means travelling the night before. Whichever race you enter, the programme is built backwards from that date.
Straight-line distance from the centre of Abercarn to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Abercarn ]
Where you can train in Abercarn.
Abercarn has plenty of choice, which means you can be picky. The thing to look for is not a Hyrox sticker on the door, it is a sled lane long enough to push on, a spare wall for wall balls, and a rower nobody queues for at 6pm.
Chains with a site here: PureGym. If you already hold one of those memberships, you can start this week without paying anything new.
- Newbridge Leisure Centresports centre2 km
- Elite Fitnessgym3.1 km
- Ty Coppi Adventuressports centre3.7 km
- Islwyn Indoor Bowls clubsports centre4.1 km
- PureGymgym4.2 km
- Fitness Factory Blackwoodgym5 km
- Fairwater Leisure Centresports centre5.8 km
- Risca Leisure Centresports centre6.4 km
- Sue Noake Leisure Centresports centre6.8 km
- Centre for Sporting Excellencesports centre7.2 km
- Bedwas Leisure Centresports centre7.4 km
- Rivermead Centresports centre7.4 km
15 sites within reach of the centre of Abercarn; the twelve closest are listed. Distances are straight-line from the centre of Abercarn. We have not audited what equipment each site holds, so treat this as where to start ringing rather than a verified kit list. Gym data © OpenStreetMap contributors.
[ Training in Abercarn ]
What a Hyrox build looks like from Abercarn.
Where to train in Abercarn
15 gyms and sports centres sit within a few miles of the centre of Abercarn. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Newbridge Leisure Centre, Elite Fitness and Ty Coppi Adventures, the nearest of them about 2 km out. Ring before you join and ask two questions: is there floor space to push a sled, and can you throw a ball at a wall. Those answers decide more than any membership tier.
Newbridge Leisure Centre and Ty Coppi Adventures are listed as sports centres rather than gyms. Multi-use sites are usually where the floor space is, which tends to be where the sled and carry work ends up happening.
PureGym has a site here, so an existing membership may already cover you. If you are joining from scratch, a rolling monthly contract is worth the few extra pounds while you work out which sessions you actually turn up for.
Where to run around Abercarn
You are well served for measured running around Abercarn. 5 parkrun courses sit within reach: Coed Cefn-pwll-du parkrun, Aberbeeg parkrun and Penallta parkrun are the closest three, Coed Cefn-pwll-du parkrun being about 6.1 km out. Use one as your fixed benchmark and run it in the same conditions each time, or the number tells you nothing.
A Hyrox is eight kilometre runs with a station between each, which means the skill being tested is running on tired legs, not running fresh. Do at least one session a week where the running comes after the hard work rather than before it.
Racing from Abercarn
Your nearest race is NEC Birmingham, about 132 km away. Far enough that an early wave means going the night before, which is worth budgeting for at the point you enter rather than the week before.
Whichever race you enter, the date is what makes a programme a programme. Twelve weeks is the standard build, sixteen if you are starting from very little running, and every session lands on a calendar day rather than a week number.
[ Near Abercarn ]
Plenty of people train one town over, whether that is a better gym, a flatter route, or simply the one on the way home from work.
What Hyrox coaching costs in Abercarn
1:1 Hyrox coaching in Abercarn
Hourlysession by session
- Paid again every time you train
- Progress lives in the coach's head
- Limited to their availability
Suth Performance
Tailoredto you
- Full week-by-week personalised programme
- A fraction of what weekly PT sessions add up to
- Free consultation first, cancel anytime
Local rates vary; typical advertised prices, not quotes. Suth Performance is a programming platform, not a substitute for in-person supervision where you need it.
Common questions
[ Abercarn ]
Your race is coming either way. Train like it.
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