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.
[ Hong Kong · Hong Kong ]
Hyrox training in Hong Kong,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Hong Kong, and this programme is written around whichever one you use. Hong Kong hosts a race, so every session is dated backwards from that weekend. 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 Hong Kong ]
Hong Kong hosts a race, which changes how you train for it.
AIA HYROX Hong Kong: dates, venue and when to start →Your nearest race
Asiaworld-Expo
Hong Kong · January 2027
The race comes to Hong Kong. That means you can walk the venue beforehand, and it means the people you train beside will be on the same start list. A programme dated to that weekend is worth more than a generic twelve weeks.
Check the official Hyrox calendar for final dates.
[ Gyms in Hong Kong ]
Where you can train in Hong Kong.
Hong Kong 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.
- 香港公園體育館 Hong Kong Park Sports Centresports centre0.5 km
- 香港壁球中心 Hong Kong Squash Centresports centre0.5 km
- Trinity Dance Studiogym0.9 km
- Pure Fitnessgym0.9 km
- 干德道配水庫遊樂場 Conduit Road Service Reservoir Playgroundsports centre0.9 km
- 婦女遊樂會 Ladies' Recreation Clubsports centre0.9 km
- 上環體育館 Sheung Wan Sports Centresports centre1 km
- Onyxgym1.1 km
- 龍景8號 Lung King No.8sports centre1.2 km
- 倫敦傳道會大樓 London Missionsports centre1.2 km
- 修頓遊樂場 Southorn Playgroundsports centre1.5 km
- 修頓場館 Southorn Stadiumsports centre1.6 km
20 sites within reach of the centre of Hong Kong; the twelve closest are listed. Distances are straight-line from the centre of Hong Kong. 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 Hong Kong ]
What a Hyrox build looks like from Hong Kong.
Where to train in Hong Kong
20 gyms and sports centres sit within a few miles of the centre of Hong Kong. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have 香港公園體育館 Hong Kong Park Sports Centre, 香港壁球中心 Hong Kong Squash Centre and Trinity Dance Studio, the nearest of them about 0.5 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.
香港公園體育館 Hong Kong Park Sports Centre and 香港壁球中心 Hong Kong Squash 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 Hong Kong
There is no parkrun close to Hong Kong, 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 Hong Kong
Hong Kong hosts a race, which is a bigger advantage than most people use. You can walk the venue, you will train alongside people on the same start list, and you have no travel to plan on the morning.
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 Hong Kong ]
Other cities on the HYROX calendar. The programme is the same wherever you race — these are the ones closest to Hong Kong.
What Hyrox coaching costs in Hong Kong
1:1 Hyrox coaching in Hong Kong
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
[ Hong Kong ]
Your race is coming either way. Train like it.
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