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.
[ Dundonald · Northern Ireland ]
Hyrox training in Dundonald,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Dundonald, David Lloyd Clubs and CrossFit among them, and this programme is written around whichever one you use. Your nearest race is OVO Hydro, roughly 171 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 Dundonald ]
The ground you actually train on in Dundonald.
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.
- Stormont parkrun · Stormont Estate2.7 km
- Orangefield parkrun · Orangefield & Greenville Park5.6 km
- Belfast Victoria parkrun · Victoria Park, Belfast5.7 km
- Comber parkrun · Parkway6 km
Distances are straight-line from the centre of Dundonald, not journey times. Source: parkrun’s own events feed.
Your nearest race
OVO Hydro
Glasgow · November 2026
Roughly 171 km from Dundonald 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 Dundonald to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Dundonald ]
Where you can train in Dundonald.
Dundonald 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: David Lloyd Clubs, CrossFit, Better. If you already hold one of those memberships, you can start this week without paying anything new.
- Dundonald International Ice Bowlsports centre1.4 km
- David Lloyd Clubssports centre1.7 km
- Billy Neil Soccer School of Excellencesports centre1.8 km
- Northern Ireland Civil Service Sports Clubsports centre2.3 km
- Esportasports centre5 km
- Tillysburn Parksports centre5 km
- Lisnasharragh Leisure Centregym5.7 km
- Asylumgym6 km
- Queens Leisure Centresports centre6 km
- CrossFitgym6.1 km
- Better Connswater · Bettergym6.2 km
- Ards Bar Bell Clubgym6.2 km
20 sites within reach of the centre of Dundonald; the twelve closest are listed. Distances are straight-line from the centre of Dundonald. 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 Dundonald ]
What a Hyrox build looks like from Dundonald.
Where to train in Dundonald
20 gyms and sports centres sit within a few miles of the centre of Dundonald. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Dundonald International Ice Bowl, David Lloyd Clubs and Billy Neil Soccer School of Excellence, the nearest of them about 1.4 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.
Dundonald International Ice Bowl and David Lloyd Clubs 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.
David Lloyd Clubs, CrossFit and Better 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 Dundonald
You are well served for measured running around Dundonald. 8 parkrun courses sit within reach: Stormont parkrun, Orangefield parkrun and Belfast Victoria parkrun are the closest three, Stormont parkrun being about 2.7 km out. Use one as your fixed benchmark and run it in the same conditions each time, or the number tells you nothing.
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 Dundonald
OVO Hydro is the nearest venue at roughly 171 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 Dundonald ]
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 Dundonald
1:1 Hyrox coaching in Dundonald
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
[ Dundonald ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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