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.
[ Downpatrick · Northern Ireland ]
Hyrox training in Downpatrick,
built around your race.
There are 4 gyms and sports centres within reach of the centre of Downpatrick, and this programme is written around whichever one you use. Your nearest race is OVO Hydro, roughly 193 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 Downpatrick ]
The ground you actually train on in Downpatrick.
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.
- Dunleath Playing Fields parkrun0.5 km
Distances are straight-line from the centre of Downpatrick, not journey times. Source: parkrun’s own events feed.
Your nearest race
OVO Hydro
Glasgow · November 2026
Roughly 193 km from Downpatrick 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 Downpatrick to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Downpatrick ]
Where you can train in Downpatrick.
Downpatrick is not spoilt for choice, which matters less than it sounds. Six of the eight stations need a sled, a rower, a ski erg, kettlebells and a wall, and most of that substitutes cleanly. Your programme is built around what you can actually get to.
- Down Leisure Centresports centre0.5 km
- Owenbeg Bowls Clubsports centre0.5 km
- Russell Gaelic Unionsports centre1.5 km
- Quoile Yacht Clubsports centre4.9 km
Distances are straight-line from the centre of Downpatrick. 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 Downpatrick ]
What a Hyrox build looks like from Downpatrick.
Where to train in Downpatrick
Downpatrick has 4 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 Down Leisure Centre, Owenbeg Bowls Club and Russell Gaelic Union, the nearest of them about 0.5 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.
Down Leisure Centre and Owenbeg Bowls Club 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 Downpatrick
Dunleath Playing Fields parkrun, roughly 0.5 km from the centre of Downpatrick, 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 Downpatrick
OVO Hydro is the nearest venue at roughly 193 km, so racing means a weekend away. Enter early, book the room at the same time, and treat the travel as part of the plan rather than an afterthought.
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 Downpatrick ]
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 Downpatrick
1:1 Hyrox coaching in Downpatrick
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
[ Downpatrick ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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