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.
[ Deganwy · Wales ]
Hyrox training in Deganwy,
built around your race.
There are 17 gyms and sports centres within reach of the centre of Deganwy, and this programme is written around whichever one you use. Your nearest race is Manchester Central, roughly 107 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 Deganwy ]
The ground you actually train on in Deganwy.
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.
- Conwy parkrun · Conwy Cob, Llandudno Junction, Conwy2.5 km
- Y Promenâd parkrun, Llandrillo-yn-Rhos5.9 km
Distances are straight-line from the centre of Deganwy, not journey times. Source: parkrun’s own events feed.
Your nearest race
Manchester Central
Manchester · expected April 2027
Roughly 107 km from Deganwy 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 Deganwy to the venue. The date follows the venue's annual cadence rather than a confirmed listing, so check the official Hyrox calendar before booking.
[ Gyms in Deganwy ]
Where you can train in Deganwy.
Deganwy 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.
- Llandudno Rugby Clubsports centre1.2 km
- Bryn Estyn Badminton Centresports centre1.6 km
- Conwy (Caernarvonshire) Golf Clubsports centre1.9 km
- LVL5gym2 km
- Llandudno Swimming Centresports centre2 km
- Boathouse Climbing Centresports centre2 km
- Llandudno Junction Leisure Centregym2.6 km
- Llandudno Ski Slopesports centre3.1 km
- Llandudno Snowsports Centresports centre3.1 km
- Colwyn Bay RFCsports centre4.2 km
- Le Sport Health & Fitnessgym5.8 km
- Penmaenmawr Golf Clubsports centre6 km
17 sites within reach of the centre of Deganwy; the twelve closest are listed. Distances are straight-line from the centre of Deganwy. 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 Deganwy ]
What a Hyrox build looks like from Deganwy.
Where to train in Deganwy
17 gyms and sports centres sit within a few miles of the centre of Deganwy. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Llandudno Rugby Club, Bryn Estyn Badminton Centre and Conwy (Caernarvonshire) Golf Club, the nearest of them about 1.2 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.
Llandudno Rugby Club and Bryn Estyn Badminton 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.
Where to run around Deganwy
Conwy parkrun, roughly 2.5 km from the centre of Deganwy, 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 Deganwy
Your nearest race is Manchester Central, about 107 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 Deganwy ]
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 Deganwy
1:1 Hyrox coaching in Deganwy
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
[ Deganwy ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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