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.
[ Dalry · Scotland ]
Hyrox training in Dalry,
built around your race.
There are 7 gyms and sports centres within reach of the centre of Dalry, and this programme is written around whichever one you use. Your nearest race is Scottish Event Campus (SEC), roughly 32 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 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.
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.
- Eglinton parkrun · Eglinton Country Park8 km
Distances are straight-line from the centre of Dalry, not journey times. Source: parkrun’s own events feed.
Your nearest race
Scottish Event Campus (SEC)
Glasgow · March 2027
Roughly 32 km from Dalry 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 Dalry to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Dalry ]
Where you can train in Dalry.
Enough choice in Dalry to find one that suits the training rather than the other way round. Ring ahead and ask about sled space and a wall you are allowed to throw at, because those two decide more than anything on the membership page.
- Merksworth Parksports centre0.6 km
- North Ayrshire Shooting Groundsports centre3.5 km
- Valefieldsports centre4.6 km
- Ladeside of Kilbirnie Bowling Clubsports centre5.4 km
- Bellsdale Parksports centre7 km
- Beith Bowling Clubsports centre7 km
- SW Fitnessgym7.9 km
Train here? Tell the next person what it has. One tap, no account.
Sled (push or pull)Ski ergRower
Distances are straight-line from the centre of Dalry. 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 Dalry ]
What a Hyrox build looks like from Dalry.
Where to train in Dalry
Dalry has 7 places to train within reach. Not a wide field, and it means the sensible move is to build the programme around what one or two of them actually have rather than hunting for a perfect fit.
Closest to the centre you have Merksworth Park, North Ayrshire Shooting Ground and Valefield, 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.
Merksworth Park and North Ayrshire Shooting Ground 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 Dalry
Eglinton parkrun, roughly 8 km from the centre of Dalry, is your nearest measured 5 km. Free, timed, every Saturday, and the single most useful benchmark you have access to.
Racing from Dalry
Scottish Event Campus (SEC) is roughly 32 km from Dalry, 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 7 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 Dalry ]
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 Dalry
1:1 Hyrox coaching in Dalry
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
[ Dalry ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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