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.
[ Heston · London ]
Hyrox training in Heston,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Heston, The Gym and Xercise4Less among them, and this programme is written around whichever one you use. Your nearest race is ExCel, roughly 28 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 London. 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 Heston ]
The ground you actually train on in Heston.
Your nearest race: HYROX London ExCel →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.
- Osterley parkrun · Osterley Park1.9 km
- Southall parkrun · Southall Park2.9 km
- Crane Park parkrun · Crane Park, Twickenham4.8 km
- Old Deer Park parkrun · Old Deer Park, Richmond5.3 km
Distances are straight-line from the centre of Heston, not journey times. Source: parkrun’s own events feed.
Your nearest race
ExCel
London · December 2026
Roughly 28 km from Heston 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 Heston to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Heston ]
Where you can train in Heston.
Heston 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: The Gym, Xercise4Less. If you already hold one of those memberships, you can start this week without paying anything new.
- Heston Pools and Fitnessgym0.3 km
- Lampton Sports Centresports centre1.1 km
- The Dome Badminton Centresports centre1.2 km
- The Gym Group - Hounslow · The Gymgym1.7 km
- TSG Elite Training & Performance Centresports centre1.8 km
- The Font Climbing Hounslowsports centre1.8 km
- The Indian Gymkhana Clubsports centre1.8 km
- David Lloyd Raquet Health and Fitness Clubsports centre2 km
- Chosen Gymgym2 km
- Xercise4Lessgym2 km
- Swift Road Outdoor Sports Centresports centre2 km
- Osterley Sports Clubsports centre2.2 km
Train here? Tell the next person what it has. One tap, no account.
Sled (push or pull)Ski ergRower
20 sites within reach of the centre of Heston; the twelve closest are listed. Distances are straight-line from the centre of Heston. 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 Heston ]
What a Hyrox build looks like from Heston.
Where to train in Heston
20 gyms and sports centres sit within a few miles of the centre of Heston. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Heston Pools and Fitness, Lampton Sports Centre and The Dome Badminton Centre, the nearest of them about 0.3 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.
Lampton Sports Centre and The Dome 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.
The Gym and Xercise4Less 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 Heston
You are well served for measured running around Heston. 8 parkrun courses sit within reach: Osterley parkrun, Southall parkrun and Crane Park parkrun are the closest three, Osterley parkrun being about 1.9 km out. Use one as your fixed benchmark and run it in the same conditions each time, or the number tells you nothing.
All of them sit within about 7 km of each other, so you can rotate courses without the travel changing, which makes the times comparable.
Racing from Heston
ExCel is roughly 28 km from Heston, 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 20 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 Heston ]
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 Heston
1:1 Hyrox coaching in Heston
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
[ Heston ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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