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.
[ Kings Langley · East ]
Hyrox training in Kings Langley,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Kings Langley, The Gym among them, and this programme is written around whichever one you use. Your nearest race is ExCeL London, roughly 40 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 Kings Langley ]
The ground you actually train on in Kings Langley.
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.
- Leavesden Country parkrun · Leavesden Country Park3.4 km
- Gadebridge parkrun · Gadebridge Park5.3 km
- Cassiobury parkrun · Cassiobury Park6.9 km
- St Albans parkrun · Verulam Park, St Albans7.8 km
Distances are straight-line from the centre of Kings Langley, not journey times. Source: parkrun’s own events feed.
Your nearest race
ExCeL London
London · expected March 2027
Roughly 40 km from Kings Langley 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 Kings Langley to the venue. The date follows the venue's annual cadence rather than a confirmed listing, so check the official Hyrox calendar before booking.
[ Gyms in Kings Langley ]
Where you can train in Kings Langley.
Kings Langley 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: The Gym. If you already hold one of those memberships, you can start this week without paying anything new.
- Kings Langley FCsports centre0.9 km
- Inspired Fitness Centresports centre1.3 km
- Nash Mills Recreation Centresports centre1.5 km
- Hemel Indoor Tennis Centresports centre1.9 km
- Climbing Wallsports centre2.4 km
- Abseil Towersports centre2.4 km
- Tornado Junior Sports Clubsports centre3.4 km
- The Snow Centresports centre3.6 km
- XCsports centre3.8 km
- Hemel Hempstead Sports Centre (Everyone active)sports centre4 km
- Sequoiasports centre4.2 km
- Physique Gymgym4.2 km
20 sites within reach of the centre of Kings Langley; the twelve closest are listed. Distances are straight-line from the centre of Kings Langley. 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 Kings Langley ]
What a Hyrox build looks like from Kings Langley.
Where to train in Kings Langley
20 gyms and sports centres sit within a few miles of the centre of Kings Langley. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Kings Langley FC, Inspired Fitness Centre and Nash Mills Recreation Centre, 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.
Kings Langley FC and Inspired Fitness 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.
The Gym has a site 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 Kings Langley
You are well served for measured running around Kings Langley. 7 parkrun courses sit within reach: Leavesden Country parkrun, Gadebridge parkrun and Cassiobury parkrun are the closest three, Leavesden Country parkrun being about 3.4 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 Kings Langley
ExCeL London is roughly 40 km from Kings Langley, 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 Kings Langley ]
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 Kings Langley
1:1 Hyrox coaching in Kings Langley
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
[ Kings Langley ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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