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.
[ Birr · Ireland ]
Hyrox training in Birr,
built around your race.
There are 13 gyms and sports centres within reach of the centre of Birr, CrossFit among them, and this programme is written around whichever one you use. Your nearest race is Royal Dublin Society (RDS), roughly 115 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.
Your nearest race
Royal Dublin Society (RDS)
Dublin · November 2026
Roughly 115 km from Birr 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 Birr to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Birr ]
Where you can train in Birr.
Birr 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: CrossFit. If you already hold one of those memberships, you can start this week without paying anything new.
- Yoganess Irelandgym0.4 km
- Birr Leisure Centresports centre0.6 km
- Ana Kundalini Activationgym0.7 km
- Wilmer Tennis Clubsports centre1.1 km
- House Fitness Birrgym1.3 km
- CrossFitgym1.5 km
- Birr Town F.C.sports centre2 km
- Crinkle Sports Centresports centre2 km
- Crinkill Handball Alleysports centre2 km
- Crinkill GAAsports centre2.2 km
- Birr Rugby Football Clubsports centre4.5 km
- Carrig & Riverstown GAA Clubsports centre5.8 km
13 sites within reach of the centre of Birr; the twelve closest are listed. Distances are straight-line from the centre of Birr. 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 Birr ]
What a Hyrox build looks like from Birr.
Where to train in Birr
13 gyms and sports centres sit within a few miles of the centre of Birr. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Yoganess Ireland, Birr Leisure Centre and Ana Kundalini Activation, the nearest of them about 0.4 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.
Birr Leisure Centre and Wilmer Tennis 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.
CrossFit 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 Birr
There is no parkrun close to Birr, so you will need to measure your own loop. Pick something flat you can repeat, run it every three or four weeks under the same conditions, and treat that time as your benchmark.
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 Birr
Your nearest race is Royal Dublin Society (RDS), about 115 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 Birr ]
Other places we cover in Ireland. Plenty of people train in the next town over, whether that is a better gym or simply the one on the way home.
What Hyrox coaching costs in Birr
1:1 Hyrox coaching in Birr
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
[ Birr ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
Free consultation first. Cancel anytime. Prefer to talk straight away? Book your free consultation.
Looking for general coaching instead? Personal training in Birr →