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.
[ Appley Bridge · North West ]
Hyrox training in Appley Bridge,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Appley Bridge, Bannatyne Health Club and Fitness First among them, and this programme is written around whichever one you use. Your nearest race is Manchester Central, roughly 33 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 Appley Bridge ]
The ground you actually train on in Appley Bridge.
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.
- Tawd Valley parkrun · Tawd Valley Park4.8 km
- Haigh Woodland parkrun · Haigh Country Park7.4 km
- Ormskirk parkrun · Edge Hill University9.9 km
Distances are straight-line from the centre of Appley Bridge, not journey times. Source: parkrun’s own events feed.
Your nearest race
Manchester Central
Manchester · expected April 2027
Roughly 33 km from Appley Bridge in a straight line, which for most people is an early train rather than a hotel. Whichever race you enter, the programme is built backwards from that date.
Straight-line distance from the centre of Appley Bridge to the venue. The date follows the venue's annual cadence rather than a confirmed listing, so check the official Hyrox calendar before booking.
[ Gyms in Appley Bridge ]
Where you can train in Appley Bridge.
Appley Bridge 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: Bannatyne Health Club, Fitness First, JD Gyms, Jetts Fitness. If you already hold one of those memberships, you can start this week without paying anything new.
- Standish Gymgym3.9 km
- Studio 5gym4 km
- FX Leisuregym4.2 km
- Bannatyne Health Clubgym4.5 km
- GymWorksgym4.6 km
- Nye Bevan Poolsports centre4.7 km
- Fitness Firstgym5.2 km
- JD Gymsgym5.5 km
- Robin Park Sports & Tennis Centresports centre5.6 km
- Winstanley Tennis Clubsports centre5.7 km
- Winstanley Park Cricket Clubsports centre6 km
- Coppull Leisure Centresports centre6 km
20 sites within reach of the centre of Appley Bridge; the twelve closest are listed. Distances are straight-line from the centre of Appley Bridge. 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 Appley Bridge ]
What a Hyrox build looks like from Appley Bridge.
Where to train in Appley Bridge
20 gyms and sports centres sit within a few miles of the centre of Appley Bridge. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Standish Gym, Studio 5 and FX Leisure, the nearest of them about 3.9 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.
Nye Bevan Pool and Robin Park Sports & Tennis Centre 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.
Bannatyne Health Club, Fitness First and JD Gyms have sites 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 Appley Bridge
You are well served for measured running around Appley Bridge. 3 parkrun courses sit within reach: Tawd Valley parkrun, Haigh Woodland parkrun and Ormskirk parkrun are the closest three, Tawd Valley parkrun being about 4.8 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 Appley Bridge
Manchester Central is roughly 33 km from Appley Bridge, close enough to be a normal morning rather than a trip. That is the one to build towards for a first race: no hotel, no unfamiliar bed, no early train.
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 Appley Bridge ]
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 Appley Bridge
1:1 Hyrox coaching in Appley Bridge
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
[ Appley Bridge ]
Your race is coming either way. Train like it.
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