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.
[ Hook · London ]
Hyrox training in Hook,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Hook, Goals and YMCA 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 Hook ]
The ground you actually train on in Hook.
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.
- Bushy parkrun · Bushy Park, Teddington5.2 km
- Nonsuch parkrun · Nonsuch Park, Cheam5.3 km
- Kingston parkrun · Kingston Riverside6.5 km
- Morden parkrun7.3 km
Distances are straight-line from the centre of Hook, not journey times. Source: parkrun’s own events feed.
Your nearest race
ExCel
London · December 2026
Roughly 28 km from Hook 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 Hook to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Hook ]
Where you can train in Hook.
Hook 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: Goals, YMCA, The Gym. If you already hold one of those memberships, you can start this week without paying anything new.
- Sentinel Jiu Jitsugym1.1 km
- London Kettlebell Clubgym1.1 km
- White Spider Indoor Climbingsports centre1.1 km
- Chessington Sportssports centre1.3 km
- goals · Goalssports centre2.2 km
- Fitboxgym2.5 km
- YMCAsports centre2.6 km
- Surbiton High School Sports Groundsports centre2.6 km
- The Gymgym2.7 km
- Surbiton Racewaysports centre2.7 km
- David Lloyd Fitness Centregym2.8 km
- Everlast Gymgym2.9 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 Hook; the twelve closest are listed. Distances are straight-line from the centre of Hook. 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 Hook ]
What a Hyrox build looks like from Hook.
Where to train in Hook
20 gyms and sports centres sit within a few miles of the centre of Hook. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Sentinel Jiu Jitsu, London Kettlebell Club and White Spider Indoor Climbing, the nearest of them about 1.1 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.
White Spider Indoor Climbing and Chessington Sports 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.
Goals, YMCA and The Gym 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 Hook
You are well served for measured running around Hook. 8 parkrun courses sit within reach: Bushy parkrun, Nonsuch parkrun and Kingston parkrun are the closest three, Bushy parkrun being about 5.2 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 10 km of each other, so you can rotate courses without the travel changing, which makes the times comparable.
Racing from Hook
ExCel is roughly 28 km from Hook, 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 Hook ]
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 Hook
1:1 Hyrox coaching in Hook
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
[ Hook ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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