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.
[ Ferndale · Wales ]
Hyrox training in Ferndale,
built around your race.
There are 9 gyms and sports centres within reach of the centre of Ferndale, and this programme is written around whichever one you use. Your nearest race is NEC Birmingham, roughly 147 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 Ferndale ]
The ground you actually train on in Ferndale.
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.
- Aberdare parkrun · Aberdare Park6.5 km
- Aberfields parkrun8.1 km
- Pontypridd parkrun · Ynysangharad War Memorial Park9.9 km
- Merthyr parkrun · Merthyr Leisure Village10 km
Distances are straight-line from the centre of Ferndale, not journey times. Source: parkrun’s own events feed.
Your nearest race
NEC Birmingham
Birmingham · October 2026
Roughly 147 km from Ferndale 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 Ferndale to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Ferndale ]
Where you can train in Ferndale.
Enough choice in Ferndale 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.
- Ystrad Rhondda Leisure Centregym2.3 km
- Maerdy Boxing Clubgym3 km
- JN Fitnessgym4.5 km
- Ron Jones Stadiumsports centre5.7 km
- Dare Fitnessgym5.7 km
- Sobell Leisure Centresports centre5.8 km
- TJ11 Fitnessgym5.9 km
- Dare Community Sports Hallsports centre6.9 km
- Aberfan Leisure Centresports centre7.9 km
Distances are straight-line from the centre of Ferndale. 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 Ferndale ]
What a Hyrox build looks like from Ferndale.
Where to train in Ferndale
Ferndale has 9 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 Ystrad Rhondda Leisure Centre, Maerdy Boxing Club and JN Fitness, the nearest of them about 2.3 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.
Ron Jones Stadium and Sobell Leisure 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 Ferndale
You are well served for measured running around Ferndale. 4 parkrun courses sit within reach: Aberdare parkrun, Aberfields parkrun and Pontypridd parkrun are the closest three, Aberdare parkrun being about 6.5 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 Ferndale
Your nearest race is NEC Birmingham, about 147 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 Ferndale ]
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 Ferndale
1:1 Hyrox coaching in Ferndale
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
[ Ferndale ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
Free consultation first. Cancel anytime. Prefer to talk straight away? Book your free consultation.
Looking for general coaching instead? Personal training in Ferndale →