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.
[ Hirwaun · Wales ]
Hyrox training in Hirwaun,
built around your race.
There are 6 gyms and sports centres within reach of the centre of Hirwaun, and this programme is written around whichever one you use. Your nearest race is Principality Stadium, roughly 37 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 Cardiff. 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 Hirwaun ]
The ground you actually train on in Hirwaun.
Your nearest race: HYROX Cardiff →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 Park4.1 km
- Merthyr parkrun · Merthyr Leisure Village9.3 km
Distances are straight-line from the centre of Hirwaun, not journey times. Source: parkrun’s own events feed.
Your nearest race
Principality Stadium
Cardiff · May 2027
Roughly 37 km from Hirwaun 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 Hirwaun to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Hirwaun ]
Where you can train in Hirwaun.
Enough choice in Hirwaun 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.
- Dare Community Sports Hallsports centre3.6 km
- Dare Fitnessgym5.3 km
- Sobell Leisure Centresports centre5.6 km
- Ron Jones Stadiumsports centre5.9 km
- Maerdy Boxing Clubgym7.3 km
- Train Stationgym7.6 km
Train here? Tell the next person what it has. One tap, no account.
Sled (push or pull)Ski ergRower
Distances are straight-line from the centre of Hirwaun. 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 Hirwaun ]
What a Hyrox build looks like from Hirwaun.
Where to train in Hirwaun
Hirwaun has 6 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 Dare Community Sports Hall, Dare Fitness and Sobell Leisure Centre, the nearest of them about 3.6 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.
Dare Community Sports Hall 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 Hirwaun
Aberdare parkrun, roughly 4.1 km from the centre of Hirwaun, is your nearest measured 5 km. Free, timed, every Saturday, and the single most useful benchmark you have access to.
They spread from roughly 4 km out to 9 km, so pick one as the benchmark rather than running whichever is convenient — a different course is a different number.
Racing from Hirwaun
Principality Stadium is roughly 37 km from Hirwaun, 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 6 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 Hirwaun ]
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 Hirwaun
1:1 Hyrox coaching in Hirwaun
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
[ Hirwaun ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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