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.
[ Long Ditton · South East ]
Hyrox training in Long Ditton,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Long Ditton, YMCA and The Gym among them, and this programme is written around whichever one you use. Your nearest race is ExCeL London, 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 Long Ditton ]
The ground you actually train on in Long Ditton.
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.
- Bushy parkrun · Bushy Park, Teddington3.2 km
- Kingston parkrun · Kingston Riverside4.8 km
- Nonsuch parkrun · Nonsuch Park, Cheam6.9 km
- Crane Park parkrun · Crane Park, Twickenham7.3 km
Distances are straight-line from the centre of Long Ditton, not journey times. Source: parkrun’s own events feed.
Your nearest race
ExCeL London
London · expected March 2027
Roughly 28 km from Long Ditton 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 Long Ditton 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 Long Ditton ]
Where you can train in Long Ditton.
Long Ditton 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: YMCA, The Gym, Goals. If you already hold one of those memberships, you can start this week without paying anything new.
- YMCAsports centre1.1 km
- The Gymgym1.4 km
- Thames Ditton Lawn Tennis Clubsports centre1.6 km
- Raven's Aitsports centre1.7 km
- Fitboxgym1.7 km
- Motion Training CrossFitgym1.9 km
- Kingston Grammar School Sport Groundsports centre2.1 km
- Surbiton High School Sports Groundsports centre2.3 km
- Surbiton Hill Methodist Tennis Clubsports centre2.3 km
- Surbiton Racket and Fitness Clubsports centre2.4 km
- White Spider Indoor Climbingsports centre2.4 km
- Fitness Centregym2.5 km
20 sites within reach of the centre of Long Ditton; the twelve closest are listed. Distances are straight-line from the centre of Long Ditton. 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 Long Ditton ]
What a Hyrox build looks like from Long Ditton.
Where to train in Long Ditton
20 gyms and sports centres sit within a few miles of the centre of Long Ditton. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have YMCA, The Gym and Thames Ditton Lawn Tennis Club, the nearest of them about 1.1 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.
YMCA and Thames Ditton Lawn 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.
YMCA, The Gym and Goals have sites 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 Long Ditton
You are well served for measured running around Long Ditton. 8 parkrun courses sit within reach: Bushy parkrun, Kingston parkrun and Nonsuch parkrun are the closest three, Bushy parkrun being about 3.2 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 Long Ditton
ExCeL London is roughly 28 km from Long Ditton, 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 Long Ditton ]
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 Long Ditton
1:1 Hyrox coaching in Long Ditton
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
[ Long Ditton ]
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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