Hyrox training in Mdantsane,
built around your race.

Where to train in Mdantsane

Training options in Mdantsane are thin on the ground, which matters far less than it sounds. Most of a Hyrox build is running, carrying and squatting, and almost all of it substitutes.

Mdantsane Indoor Sports Centre is the closest, roughly 1.9 km from the centre. Worth ringing to ask whether there is floor space for a sled and a wall you can throw a ball at, because those two shape the programme more than anything on the price list.

Mdantsane Indoor Sports Centre is listed as a sports centre rather than a gym. 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 Mdantsane

There is no parkrun close to Mdantsane, 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 Mdantsane

Johannesburg Expo Centre is the nearest venue at roughly 744 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.