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.
[ Cwmafan · Wales ]
Hyrox training in Cwmafan,
built around your race.
There are 13 gyms and sports centres within reach of the centre of Cwmafan, YMCA among them, and this programme is written around whichever one you use. Your nearest race is Principality Stadium, roughly 43 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 Cardiff. 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 Cwmafan ]
The ground you actually train on in Cwmafan.
Your nearest race: HYROX Cardiff →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.
- Gnoll parkrun · Gnoll Estate Country Park5.2 km
- Maesteg parkrun · Welfare Park6.7 km
Distances are straight-line from the centre of Cwmafan, not journey times. Source: parkrun’s own events feed.
Your nearest race
Principality Stadium
Cardiff · May 2027
Roughly 43 km from Cwmafan in a straight line, which for most people is an early train rather than a hotel. Whichever race you enter, the programme is built backwards from that date.
Straight-line distance from the centre of Cwmafan to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Cwmafan ]
Where you can train in Cwmafan.
Cwmafan 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: YMCA. If you already hold one of those memberships, you can start this week without paying anything new.
- Evans Bevan Playing Fieldsports centre3.4 km
- YMCA Watersports Centre · YMCAsports centre4 km
- Celtic Leisuresports centre4.5 km
- Winstone's Fitness Centresports centre4.6 km
- Hengwrt Community Sports Centresports centre5.2 km
- Neath Leisure Centresports centre5.6 km
- The Gnollsports centre5.7 km
- Neath YMCAsports centre6 km
- Mains Martial Arts Centregym6.7 km
- T2 Health and Wellbeinggym6.7 km
- Maesteg Sports Centresports centre6.8 km
- Maesteg Swimming Poolsports centre7.4 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 Cwmafan; the twelve closest are listed. Distances are straight-line from the centre of Cwmafan. 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 Cwmafan ]
What a Hyrox build looks like from Cwmafan.
Where to train in Cwmafan
13 gyms and sports centres sit within a few miles of the centre of Cwmafan. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Evans Bevan Playing Field, YMCA Watersports Centre and Celtic Leisure, the nearest of them about 3.4 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.
Evans Bevan Playing Field and YMCA Watersports 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.
YMCA 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 Cwmafan
Gnoll parkrun, roughly 5.2 km from the centre of Cwmafan, 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 7 km of each other, so you can rotate courses without the travel changing, which makes the times comparable.
Racing from Cwmafan
Principality Stadium is roughly 43 km from Cwmafan, close enough to be a normal morning rather than a trip. That is the one to build towards for a first race: no hotel, no unfamiliar bed, no early train.
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 Cwmafan ]
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 Cwmafan
1:1 Hyrox coaching in Cwmafan
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
[ Cwmafan ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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