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.
[ Holywood · Northern Ireland ]
Hyrox training in Holywood,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Holywood, David Lloyd Clubs and JD Gyms among them, and this programme is written around whichever one you use. Your nearest race is OVO Hydro, roughly 167 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 Holywood ]
The ground you actually train on in Holywood.
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 Estate4.6 km
- Belfast Victoria parkrun · Victoria Park, Belfast5 km
- Orangefield parkrun · Orangefield & Greenville Park6.8 km
- Crawfordsburn Country parkrun · Crawfordsburn Country Park6.9 km
Distances are straight-line from the centre of Holywood, not journey times. Source: parkrun’s own events feed.
Your nearest race
OVO Hydro
Glasgow · November 2026
Roughly 167 km from Holywood 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 Holywood to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Holywood ]
Where you can train in Holywood.
Holywood 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, JD Gyms, Better. If you already hold one of those memberships, you can start this week without paying anything new.
- Queens Leisure Centresports centre0.8 km
- Royal North of Ireland Yacht Clubsports centre1.7 km
- Esportasports centre2.4 km
- Tillysburn Parksports centre3.5 km
- Northern Ireland Civil Service Sports Clubsports centre4.7 km
- Dundonald International Ice Bowlsports centre5.8 km
- David Lloyd Clubssports centre5.9 km
- One Three One Fitnessgym6.1 km
- JD Gymsgym6.2 km
- Loughside Recreation Centre · Bettergym6.3 km
- Better Connswater · Bettergym6.5 km
- Avoniel Leisure Centresports centre6.7 km
20 sites within reach of the centre of Holywood; the twelve closest are listed. Distances are straight-line from the centre of Holywood. 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 Holywood ]
What a Hyrox build looks like from Holywood.
Where to train in Holywood
20 gyms and sports centres sit within a few miles of the centre of Holywood. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Queens Leisure Centre, Royal North of Ireland Yacht Club and Esporta, the nearest of them about 0.8 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.
Queens Leisure Centre and Royal North of Ireland Yacht 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.
David Lloyd Clubs, JD Gyms 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 Holywood
You are well served for measured running around Holywood. 8 parkrun courses sit within reach: Stormont parkrun, Belfast Victoria parkrun and Orangefield parkrun are the closest three, Stormont parkrun being about 4.6 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 Holywood
OVO Hydro is the nearest venue at roughly 167 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 Holywood ]
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 Holywood
1:1 Hyrox coaching in Holywood
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
[ Holywood ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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