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.
[ Lisburn · Northern Ireland ]
Hyrox training in Lisburn,
built around your race.
There are 19 gyms and sports centres within reach of the centre of Lisburn, PureGym among them, and this programme is written around whichever one you use. Your nearest race is OVO Hydro, roughly 186 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 Lisburn ]
The ground you actually train on in Lisburn.
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.
- Wallace parkrun, Lisburn · Wallace Park0.7 km
- Colin Glen parkrun · Colin Glen Forest Park5.4 km
- Queen’s parkrun, Belfast · Queen's Uni Sport, Upper Malone5.8 km
- Belvoir Forest parkrun7.2 km
Distances are straight-line from the centre of Lisburn, not journey times. Source: parkrun’s own events feed.
Your nearest race
OVO Hydro
Glasgow · November 2026
Roughly 186 km from Lisburn 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 Lisburn to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Lisburn ]
Where you can train in Lisburn.
Lisburn 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: PureGym. If you already hold one of those memberships, you can start this week without paying anything new.
- Lisburn Racquets Clubsports centre0.6 km
- Glenmore Activity Centresports centre0.6 km
- SALTO National Gymnastics Centregym2.2 km
- Kilmakee Activity Centresports centre2.9 km
- Brook Leisure Centresports centre3.5 km
- Bodyscapegym6.4 km
- Andersonstown Leisure Centresports centre6.4 km
- Shaw's Bridge Sports Associationsports centre6.5 km
- Bowling Pavilionsports centre6.5 km
- T-Fitgym6.8 km
- Lisnagarvey Hockey Clubsports centre7.2 km
- Lamh Dhearg GACsports centre7.2 km
19 sites within reach of the centre of Lisburn; the twelve closest are listed. Distances are straight-line from the centre of Lisburn. 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 Lisburn ]
What a Hyrox build looks like from Lisburn.
Where to train in Lisburn
19 gyms and sports centres sit within a few miles of the centre of Lisburn. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Lisburn Racquets Club, Glenmore Activity Centre and SALTO National Gymnastics Centre, the nearest of them about 0.6 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.
Lisburn Racquets Club and Glenmore Activity 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.
PureGym 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 Lisburn
You are well served for measured running around Lisburn. 7 parkrun courses sit within reach: Wallace parkrun, Lisburn, Colin Glen parkrun and Queen’s parkrun, Belfast are the closest three, Wallace parkrun, Lisburn being about 0.7 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 Lisburn
OVO Hydro is the nearest venue at roughly 186 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 Lisburn ]
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 Lisburn
1:1 Hyrox coaching in Lisburn
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
[ Lisburn ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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