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.
[ Dalmuir · Scotland ]
Hyrox training in Dalmuir,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Dalmuir, TeamSport Go Karting and JD Gyms among them, and this programme is written around whichever one you use. Dalmuir 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 Glasgow. 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 Dalmuir ]
Dalmuir hosts a race, which changes how you train for it.
HYROX Glasgow: 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.
- Erskine Waterfront parkrun1.2 km
- Drumchapel parkrun · Garscadden Woods East4.9 km
- Victoria parkrun, Glasgow · Victoria Park7.1 km
- Linwood parkrun · ON-X Linwood7.9 km
Distances are straight-line from the centre of Dalmuir, not journey times. Source: parkrun’s own events feed.
Your nearest race
Scottish Event Campus (SEC)
Glasgow · March 2027
The race comes to Dalmuir. 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 Dalmuir ]
Where you can train in Dalmuir.
Dalmuir 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: TeamSport Go Karting, JD Gyms, David Lloyd Clubs. If you already hold one of those memberships, you can start this week without paying anything new.
- Erskine Leisure Centresports centre1.3 km
- Antonine Sports Centresports centre1.7 km
- Clydebank Leisure Centregym2.3 km
- Whitecrook Bowling Clubsports centre2.6 km
- Clydebank Bowling Clubsports centre2.6 km
- TeamSport Glasgow Clydebank · TeamSport Go Kartingsports centre2.7 km
- Holm Parksports centre3.1 km
- Drumchapel Swimming Poolsports centre3.3 km
- JD Gymsgym3.7 km
- New Western Parksports centre3.8 km
- Donald Dewar Sports Centresports centre3.8 km
- KO Kingssports centre5 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 Dalmuir; the twelve closest are listed. Distances are straight-line from the centre of Dalmuir. 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 Dalmuir ]
What a Hyrox build looks like from Dalmuir.
Where to train in Dalmuir
20 gyms and sports centres sit within a few miles of the centre of Dalmuir. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Erskine Leisure Centre, Antonine Sports Centre and Clydebank Leisure Centre, 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.
Erskine Leisure Centre and Antonine Sports 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.
TeamSport Go Karting, JD Gyms and David Lloyd Clubs 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 Dalmuir
You are well served for measured running around Dalmuir. 7 parkrun courses sit within reach: Erskine Waterfront parkrun, Drumchapel parkrun and Victoria parkrun, Glasgow are the closest three, Erskine Waterfront parkrun being about 1.2 km out. Use one as your fixed benchmark and run it in the same conditions each time, or the number tells you nothing.
They spread from roughly 1 km out to 10 km, so pick one as the benchmark rather than running whichever is convenient — a different course is a different number.
Racing from Dalmuir
Dalmuir 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 7 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 Dalmuir ]
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 Dalmuir
1:1 Hyrox coaching in Dalmuir
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
[ Dalmuir ]
Your race is coming either way. Train like it.
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