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.
[ Bow · London ]
Hyrox training in Bow,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Bow, and this programme is written around whichever one you use. Bow hosts a race, so every session is dated backwards from that weekend. 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 London. 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 Bow ]
Bow hosts a race, which changes how you train for it.
HYROX London ExCel: dates, venue and when to start →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.
- Mile End parkrun · Mile End Park, London1.5 km
- Hackney Marshes parkrun3.1 km
- Greenwich Peninsula parkrun3.2 km
- Southwark parkrun · Southwark Park4.3 km
Distances are straight-line from the centre of Bow, not journey times. Source: parkrun’s own events feed.
Your nearest race
ExCel
London · December 2026
The race comes to Bow. That means you can walk the venue beforehand, and it means the people you train beside will be on the same start list. A programme dated to that weekend is worth more than a generic twelve weeks.
Check the official Hyrox calendar for final dates.
[ Gyms in Bow ]
Where you can train in Bow.
Bow 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.
- London Aesthetics & Spagym0.5 km
- Bow Quarter Leisure Centregym0.7 km
- Marchongym0.9 km
- Liquid Movement - Yoga, Sound, Motiongym1 km
- Stratford Padel Clubgym1.2 km
- London Marathon Community Tracksports centre1.2 km
- Mile End Park Leisure Centresports centre1.3 km
- Short Breaks Urban Gymgym1.3 km
- Revolution Kartingsports centre1.3 km
- Team UCL Gymgym1.4 km
- City Bouldering Stratfordsports centre1.5 km
- Gym 1971gym1.6 km
Train here? Tell the next person what it has. One tap, no account.
Sled (push or pull)Ski ergRower
20 sites within reach of the centre of Bow; the twelve closest are listed. Distances are straight-line from the centre of Bow. 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 Bow ]
What a Hyrox build looks like from Bow.
Where to train in Bow
20 gyms and sports centres sit within a few miles of the centre of Bow. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have London Aesthetics & Spa, Bow Quarter Leisure Centre and Marchon, 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.
London Marathon Community Track and Mile End Park 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.
Where to run around Bow
You are well served for measured running around Bow. 6 parkrun courses sit within reach: Mile End parkrun, Hackney Marshes parkrun and Greenwich Peninsula parkrun are the closest three, Mile End parkrun being about 1.5 km out. Use one as your fixed benchmark and run it in the same conditions each time, or the number tells you nothing.
All of them sit within about 5 km of each other, so you can rotate courses without the travel changing, which makes the times comparable.
Racing from Bow
Bow hosts a race, which is a bigger advantage than most people use. You can walk the venue, you will train alongside people on the same start list, and you have no travel to plan on the morning.
Having both a race and 6 measured 5 km courses on the doorstep is the combination that makes a season easy to plan: benchmark locally through the build, then race without travelling.
[ Near Bow ]
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 Bow
1:1 Hyrox coaching in Bow
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
[ Bow ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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