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.
[ Kraaifontein · South Africa ]
Hyrox training in Kraaifontein,
built around your race.
There are 14 gyms and sports centres within reach of the centre of Kraaifontein, Virgin Active among them, and this programme is written around whichever one you use. Your nearest race is Cape Town International Convention Centre (CTICC), 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
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 Kraaifontein ]
The ground you actually train on in Kraaifontein.
Your nearest race: Virgin Active HYROX Cape Town →Your nearest race
Cape Town International Convention Centre (CTICC)
Cape Town · August 2026
Roughly 28 km from Kraaifontein 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 Kraaifontein to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Kraaifontein ]
Where you can train in Kraaifontein.
Kraaifontein 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: Virgin Active. If you already hold one of those memberships, you can start this week without paying anything new.
- Eikendal Sports Complexsports centre0.5 km
- Blue Ridge Sports Complexsports centre2 km
- Virgin Activegym2.2 km
- Brackenfell Rugby Clubsports centre3.5 km
- Zone Fitnesssports centre3.7 km
- Durbanville Sports Groundsports centre5.6 km
- Planet Fitness Groot Phesantekraalgym6 km
- Morningstar Rugby Clubsports centre6.1 km
- Eversdal Squash and Tennis Clubsports centre6.6 km
- Durbanville Tennis Clubsports centre6.8 km
- Durbanville Racecoursesports centre7.2 km
- Oakdale Sport Clubsports centre7.6 km
14 sites within reach of the centre of Kraaifontein; the twelve closest are listed. Distances are straight-line from the centre of Kraaifontein. 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 Kraaifontein ]
What a Hyrox build looks like from Kraaifontein.
Where to train in Kraaifontein
14 gyms and sports centres sit within a few miles of the centre of Kraaifontein. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Eikendal Sports Complex, Blue Ridge Sports Complex and Virgin Active, 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.
Eikendal Sports Complex and Blue Ridge Sports Complex 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.
Virgin Active 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 Kraaifontein
There is no parkrun close to Kraaifontein, 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 Kraaifontein
Cape Town International Convention Centre (CTICC) is roughly 28 km from Kraaifontein, 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 Kraaifontein ]
Other places we cover in South Africa. 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 Kraaifontein
1:1 Hyrox coaching in Kraaifontein
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
[ Kraaifontein ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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