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.
[ Homai · New Zealand ]
Hyrox training in Homai,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Homai, CityFitness and CrossFit among them, and this programme is written around whichever one you use. Your nearest race is Auckland Showgrounds - 217 Green Lane West, roughly 17 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 Homai ]
The ground you actually train on in Homai.
Your nearest race: BYD HYROX Auckland →Your nearest race
Auckland Showgrounds - 217 Green Lane West
Auckland · February 2027
Close enough to Homai to get there on race morning without staying over, and close enough to walk the venue beforehand if you want to. Whichever race you enter, the programme is built backwards from that date.
Straight-line distance from the centre of Homai to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Homai ]
Where you can train in Homai.
Homai 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: CityFitness, CrossFit, Jetts Fitness, Supercity Fitness, F45 Training. If you already hold one of those memberships, you can start this week without paying anything new.
- Manurewa Leisure Centresports centre0.9 km
- CityFitnessgym1.1 km
- Fitness Plusgym1.2 km
- Flex Fitnessgym1.3 km
- Rival City Mixed Martial Artssports centre1.4 km
- Manurewa Squash Clubsports centre1.4 km
- CrossFitgym1.6 km
- Manurewa Cosmopolitan Clubsports centre1.6 km
- Manurewa Sport Centresports centre1.6 km
- Jetts Fitnessgym1.7 km
- Supercity Fitnessgym1.8 km
- Manurewa Pool and Leisure Centregym1.8 km
20 sites within reach of the centre of Homai; the twelve closest are listed. Distances are straight-line from the centre of Homai. 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 Homai ]
What a Hyrox build looks like from Homai.
Where to train in Homai
20 gyms and sports centres sit within a few miles of the centre of Homai. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Manurewa Leisure Centre, CityFitness and Fitness Plus, the nearest of them about 0.9 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.
Manurewa Leisure Centre and Rival City Mixed Martial Arts 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.
CityFitness, CrossFit and Jetts Fitness 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 Homai
There is no parkrun close to Homai, so you will need to measure your own loop. Pick something flat you can repeat, run it every three or four weeks under the same conditions, and treat that time as your benchmark.
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 Homai
Auckland Showgrounds - 217 Green Lane West is roughly 17 km from Homai, 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.
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 Homai ]
Other places we cover in New Zealand. Plenty of people train in the next town over, whether that is a better gym or simply the one on the way home.
What Hyrox coaching costs in Homai
1:1 Hyrox coaching in Homai
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
[ Homai ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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