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.
[ Blackwood · Wales ]
Hyrox training in Blackwood,
built around your race.
There are 12 gyms and sports centres within reach of the centre of Blackwood, PureGym among them, and this programme is written around whichever one you use. Your nearest race is NEC Birmingham, roughly 134 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 Blackwood ]
The ground you actually train on in Blackwood.
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.
- Penallta parkrun · Penallta House3.7 km
- Aberbeeg parkrun · Ebbw Valley Cycle Track6.5 km
- Coed Cefn-pwll-du parkrun9.6 km
Distances are straight-line from the centre of Blackwood, not journey times. Source: parkrun’s own events feed.
Your nearest race
NEC Birmingham
Birmingham · October 2026
Roughly 134 km from Blackwood 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 Blackwood to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Blackwood ]
Where you can train in Blackwood.
Blackwood 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.
- PureGymgym1.3 km
- Islwyn Indoor Bowls clubsports centre2.3 km
- Elite Fitnessgym2.5 km
- Sue Noake Leisure Centresports centre3.4 km
- Ty Coppi Adventuressports centre3.9 km
- Markham Community House and Leisure Centregym3.9 km
- Fitness Factory Blackwoodgym4 km
- Centre for Sporting Excellencesports centre4.2 km
- Newbridge Leisure Centresports centre4.6 km
- Deri RFCsports centre6.3 km
- Rock UK Summit Centre Indoor Rock Climbingsports centre6.7 km
- New Tredegar Leisure Centresports centre6.7 km
Distances are straight-line from the centre of Blackwood. 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 Blackwood ]
What a Hyrox build looks like from Blackwood.
Where to train in Blackwood
12 gyms and sports centres sit within a few miles of the centre of Blackwood. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have PureGym, Islwyn Indoor Bowls club and Elite Fitness, the nearest of them about 1.3 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.
Islwyn Indoor Bowls club and Sue Noake Leisure 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.
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 Blackwood
You are well served for measured running around Blackwood. 3 parkrun courses sit within reach: Penallta parkrun, Aberbeeg parkrun and Coed Cefn-pwll-du parkrun are the closest three, Penallta parkrun being about 3.7 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 Blackwood
Your nearest race is NEC Birmingham, about 134 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 Blackwood ]
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 Blackwood
1:1 Hyrox coaching in Blackwood
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
[ Blackwood ]
Your race is coming either way. Train like it.
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