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.
[ Lichtenburg · South Africa ]
Hyrox training in Lichtenburg,
built around your race.
There are 4 gyms and sports centres within reach of the centre of Lichtenburg, and this programme is written around whichever one you use. Your nearest race is Johannesburg Expo Centre, roughly 182 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 Lichtenburg ]
The ground you actually train on in Lichtenburg.
Your nearest race: Virgin Active HYROX Johannesburg →Your nearest race
Johannesburg Expo Centre
Johannesburg · November 2026
Roughly 182 km from Lichtenburg in a straight line. Far enough that an early wave usually means travelling the night before. Whichever race you enter, the programme is built backwards from that date.
Straight-line distance from the centre of Lichtenburg to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Lichtenburg ]
Where you can train in Lichtenburg.
Lichtenburg is not spoilt for choice, which matters less than it sounds. Six of the eight stations need a sled, a rower, a ski erg, kettlebells and a wall, and most of that substitutes cleanly. Your programme is built around what you can actually get to.
- Liggies High Performance Centregym1.4 km
- CVO Lichtenburg Sportgrondesports centre1.8 km
- Laerskool Burgersdorpsports centre1.9 km
- Boikhutso Sports Groundsports centre4.1 km
Distances are straight-line from the centre of Lichtenburg. 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 Lichtenburg ]
What a Hyrox build looks like from Lichtenburg.
Where to train in Lichtenburg
Lichtenburg has 4 places to train within reach. Not a wide field, and it means the sensible move is to build the programme around what one or two of them actually have rather than hunting for a perfect fit.
Closest to the centre you have Liggies High Performance Centre, CVO Lichtenburg Sportgronde and Laerskool Burgersdorp, the nearest of them about 1.4 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.
CVO Lichtenburg Sportgronde and Laerskool Burgersdorp 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 Lichtenburg
There is no parkrun close to Lichtenburg, 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 Lichtenburg
Johannesburg Expo Centre is the nearest venue at roughly 182 km, so racing means a weekend away. Enter early, book the room at the same time, and treat the travel as part of the plan rather than an afterthought.
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 Lichtenburg ]
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 Lichtenburg
1:1 Hyrox coaching in Lichtenburg
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
[ Lichtenburg ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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