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.
[ Dalgety Bay · Scotland ]
Hyrox training in Dalgety Bay,
built around your race.
There are 13 gyms and sports centres within reach of the centre of Dalgety Bay, Bannatyne Health Club and PureGym among them, and this programme is written around whichever one you use. Your nearest race is OVO Hydro, roughly 61 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 Dalgety Bay ]
The ground you actually train on in Dalgety Bay.
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.
- Edinburgh parkrun · Edinburgh Promenade7.2 km
- Dunfermline parkrun · Pittencrieff Park8.5 km
Distances are straight-line from the centre of Dalgety Bay, not journey times. Source: parkrun’s own events feed.
Your nearest race
OVO Hydro
Glasgow · November 2026
Roughly 61 km from Dalgety Bay 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 Dalgety Bay to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Dalgety Bay ]
Where you can train in Dalgety Bay.
Dalgety Bay 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: Bannatyne Health Club, PureGym. If you already hold one of those memberships, you can start this week without paying anything new.
- Dalgety Bay Squash & Tennis Clubsports centre0.6 km
- Dalgety Bay Sports & Leisure Centresports centre0.9 km
- Dalgety Bay Bowling Clubsports centre1 km
- Grounded with Emmagym3 km
- Duloch Leisure Centresports centre4.4 km
- Longcraig Scout Centresports centre4.8 km
- Bannatyne Health Clubgym5.7 km
- Future Gymgym5.8 km
- Queensferry Sports & Community Hubsports centre6 km
- Keir's Parksports centre6.9 km
- Dunfermline Tennis and Bridge Clubsports centre7.4 km
- PureGymgym7.7 km
13 sites within reach of the centre of Dalgety Bay; the twelve closest are listed. Distances are straight-line from the centre of Dalgety Bay. 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 Dalgety Bay ]
What a Hyrox build looks like from Dalgety Bay.
Where to train in Dalgety Bay
13 gyms and sports centres sit within a few miles of the centre of Dalgety Bay. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Dalgety Bay Squash & Tennis Club, Dalgety Bay Sports & Leisure Centre and Dalgety Bay Bowling Club, the nearest of them about 0.6 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.
Dalgety Bay Squash & Tennis Club and Dalgety Bay Sports & 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.
Bannatyne Health Club and PureGym have sites 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 Dalgety Bay
Edinburgh parkrun, roughly 7.2 km from the centre of Dalgety Bay, is your nearest measured 5 km. Free, timed, every Saturday, and the single most useful benchmark you have access to.
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 Dalgety Bay
Your nearest race is OVO Hydro, about 61 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 Dalgety Bay ]
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 Dalgety Bay
1:1 Hyrox coaching in Dalgety Bay
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
[ Dalgety Bay ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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