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.
[ Bangor · Northern Ireland ]
Hyrox training in Bangor,
built around your race.
There are 13 gyms and sports centres within reach of the centre of Bangor, Everlast Gyms and PureGym among them, and this programme is written around whichever one you use. Your nearest race is Royal Dublin Society (RDS), roughly 153 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
Your programme counts back from Dublin. 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.
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.
- Bangor parkrun, Northern Ireland · Ward Park0.4 km
- Crawfordsburn Country parkrun · Crawfordsburn Country Park4 km
Distances are straight-line from the centre of Bangor, not journey times. Source: parkrun’s own events feed.
Your nearest race
Royal Dublin Society (RDS)
Dublin · November 2026
Roughly 153 km from Bangor 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 Bangor to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Bangor ]
Where you can train in Bangor.
Bangor 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: Everlast Gyms, PureGym, CrossFit. If you already hold one of those memberships, you can start this week without paying anything new.
- The Pilates Studiogym0.5 km
- Bangor Aurora Aquatic & Leisure Complexsports centre1 km
- Everlast Gymsgym1.8 km
- PureGymgym2 km
- Bangor Rugby Football & Cricket clubsports centre2.2 km
- Eddie Irvine Sportssports centre2.5 km
- Bangor Sportsplexsports centre2.9 km
- CrossFitgym7.3 km
- Asylumgym7.3 km
- Donaghadee Rugby Clubsports centre7.5 km
- Boxing Clubgym7.6 km
- Ards Bar Bell Clubgym7.7 km
Train here? Tell the next person what it has. One tap, no account.
Sled (push or pull)Ski ergRower
13 sites within reach of the centre of Bangor; the twelve closest are listed. Distances are straight-line from the centre of Bangor. 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 Bangor ]
What a Hyrox build looks like from Bangor.
Where to train in Bangor
13 gyms and sports centres sit within a few miles of the centre of Bangor. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have The Pilates Studio, Bangor Aurora Aquatic & Leisure Complex and Everlast Gyms, the nearest of them about 0.5 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.
Bangor Aurora Aquatic & Leisure Complex and Bangor Rugby Football & Cricket club 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.
Everlast Gyms, PureGym and CrossFit 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 Bangor
Bangor parkrun, Northern Ireland, roughly 0.4 km from the centre of Bangor, is your nearest measured 5 km. Free, timed, every Saturday, and the single most useful benchmark you have access to.
All of them sit within about 4 km of each other, so you can rotate courses without the travel changing, which makes the times comparable.
Racing from Bangor
Your nearest race is Royal Dublin Society (RDS), about 153 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.
Between the race and the 13 places to train listed here, the constraint is rarely equipment. It is the calendar, which is why the programme is dated to a day rather than numbered by week.
[ Near Bangor ]
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 Bangor
1:1 Hyrox coaching in Bangor
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
[ Bangor ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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