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.
[ Kuils River · South Africa ]
Hyrox training in Kuils River,
built around your race.
There are 11 gyms and sports centres within reach of the centre of Kuils River, City of Cape Town among them, and this programme is written around whichever one you use. Your nearest race is Cape Town International Convention Centre (CTICC), roughly 26 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 Kuils River ]
The ground you actually train on in Kuils River.
Your nearest race: Virgin Active HYROX Cape Town →Your nearest race
Cape Town International Convention Centre (CTICC)
Cape Town · August 2026
Roughly 26 km from Kuils River 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 Kuils River to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Kuils River ]
Where you can train in Kuils River.
Enough choice in Kuils River to find one that suits the training rather than the other way round. Ring ahead and ask about sled space and a wall you are allowed to throw at, because those two decide more than anything on the membership page.
Chains with a site here: City of Cape Town. If you already hold one of those memberships, you can start this week without paying anything new.
- Sarepta Sports Complexsports centre4.1 km
- Bellville United Tennis Clubsports centre5.3 km
- Kleinvlei Sports Groundsports centre5.6 km
- Bellville South Sports Groundsports centre5.7 km
- CPUT Athletics Stadiumsports centre5.8 km
- Voorbrug Sports Field · City of Cape Townsports centre6.6 km
- Delft Swimming Poolsports centre6.7 km
- Delft Central Sports Complexsports centre6.8 km
- UWC Poolsports centre7.2 km
- Accordion Sports Fieldsports centre7.3 km
- Symphony Sports Groundsports centre7.5 km
Distances are straight-line from the centre of Kuils River. 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 Kuils River ]
What a Hyrox build looks like from Kuils River.
Where to train in Kuils River
11 gyms and sports centres sit within a few miles of the centre of Kuils River. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Sarepta Sports Complex, Bellville United Tennis Club and Kleinvlei Sports Ground, the nearest of them about 4.1 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.
Sarepta Sports Complex and Bellville United Tennis Club 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.
City of Cape Town 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 Kuils River
There is no parkrun close to Kuils River, 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 Kuils River
Cape Town International Convention Centre (CTICC) is roughly 26 km from Kuils River, 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 Kuils River ]
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 Kuils River
1:1 Hyrox coaching in Kuils River
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
[ Kuils River ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
Free consultation first. Cancel anytime. Prefer to talk straight away? Book your free consultation.
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