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.
[ Carryduff · Northern Ireland ]
Hyrox training in Carryduff,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Carryduff, and this programme is written around whichever one you use. Your nearest race is OVO Hydro, roughly 181 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 Carryduff ]
The ground you actually train on in Carryduff.
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.
- Belvoir Forest parkrun5 km
- Queen’s parkrun, Belfast · Queen's Uni Sport, Upper Malone6.4 km
- Orangefield parkrun · Orangefield & Greenville Park7.8 km
- Ormeau parkrun · Ormeau Park8 km
Distances are straight-line from the centre of Carryduff, not journey times. Source: parkrun’s own events feed.
Your nearest race
OVO Hydro
Glasgow · November 2026
Roughly 181 km from Carryduff 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 Carryduff to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Carryduff ]
Where you can train in Carryduff.
Carryduff 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.
- Lough Moss Leisure Centresports centre0.8 km
- We Are Vertigosports centre3.9 km
- Hydebank Playing Fields Pavilionsports centre4.2 km
- Belvoir Activity Centresports centre4.8 km
- Bodyscapegym5.3 km
- Shaw's Bridge Sports Associationsports centre5.4 km
- Ballynafeigh Tennis & Squash Clubsports centre5.9 km
- Knightsbridge YMCA and Nurserysports centre6.2 km
- Lisnasharragh Leisure Centregym6.6 km
- Ulster Rugbysports centre6.7 km
- Cregagh Sports Clubsports centre7.1 km
- Ormeau Park Bowling Greensports centre7.2 km
20 sites within reach of the centre of Carryduff; the twelve closest are listed. Distances are straight-line from the centre of Carryduff. 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 Carryduff ]
What a Hyrox build looks like from Carryduff.
Where to train in Carryduff
20 gyms and sports centres sit within a few miles of the centre of Carryduff. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Lough Moss Leisure Centre, We Are Vertigo and Hydebank Playing Fields Pavilion, the nearest of them about 0.8 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.
Lough Moss Leisure Centre and We Are Vertigo 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 Carryduff
You are well served for measured running around Carryduff. 7 parkrun courses sit within reach: Belvoir Forest parkrun, Queen’s parkrun, Belfast and Orangefield parkrun are the closest three, Belvoir Forest parkrun being about 5 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 Carryduff
OVO Hydro is the nearest venue at roughly 181 km, so racing means a weekend away. Enter early, book the room at the same time, and treat the travel as part of the plan rather than an afterthought.
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 Carryduff ]
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 Carryduff
1:1 Hyrox coaching in Carryduff
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
[ Carryduff ]
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 Carryduff →