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.
[ Marshalswick · East ]
Hyrox training in Marshalswick,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Marshalswick, Nuffield Health Fitness & Wellbeing and Everyone Active among them, and this programme is written around whichever one you use. Your nearest race is ExCeL London, roughly 37 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 Marshalswick ]
The ground you actually train on in Marshalswick.
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.
- Jersey Farm parkrun · Jersey Farm Woodland Park1 km
- Oaklands College parkrun1.8 km
- St Albans parkrun · Verulam Park, St Albans3.5 km
- Rothamsted Park parkrun6.2 km
Distances are straight-line from the centre of Marshalswick, not journey times. Source: parkrun’s own events feed.
Your nearest race
ExCeL London
London · expected March 2027
Roughly 37 km from Marshalswick 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 Marshalswick 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 Marshalswick ]
Where you can train in Marshalswick.
Marshalswick 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: Nuffield Health Fitness & Wellbeing, Everyone Active, PureGym, David Lloyd Clubs. If you already hold one of those memberships, you can start this week without paying anything new.
- Body Limit Gymgym1 km
- Sandridge Sports & Youth Centresports centre1.6 km
- Clarity Yoga Shalagym1.7 km
- The Yoga Hallgym2.1 km
- Pavilionsports centre2.2 km
- Waverley Sports and Social Clubsports centre2.3 km
- OA Tennissports centre2.3 km
- Charters Health Clubsports centre2.3 km
- Swimming Poolsports centre2.5 km
- Clarity Yogasports centre2.7 km
- Cottonmill Swimming Poolsports centre2.8 km
- St Albans Sub Aqua Clubsports centre2.8 km
20 sites within reach of the centre of Marshalswick; the twelve closest are listed. Distances are straight-line from the centre of Marshalswick. 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 Marshalswick ]
What a Hyrox build looks like from Marshalswick.
Where to train in Marshalswick
20 gyms and sports centres sit within a few miles of the centre of Marshalswick. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Body Limit Gym, Sandridge Sports & Youth Centre and Clarity Yoga Shala, the nearest of them about 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.
Sandridge Sports & Youth Centre and Pavilion 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.
Nuffield Health Fitness & Wellbeing, Everyone Active and PureGym 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 Marshalswick
You are well served for measured running around Marshalswick. 6 parkrun courses sit within reach: Jersey Farm parkrun, Oaklands College parkrun and St Albans parkrun are the closest three, Jersey Farm parkrun being about 1 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 Marshalswick
ExCeL London is roughly 37 km from Marshalswick, 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 Marshalswick ]
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 Marshalswick
1:1 Hyrox coaching in Marshalswick
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
[ Marshalswick ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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