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.
[ Mold · Wales ]
Hyrox training in Mold,
built around your race.
There are 5 gyms and sports centres within reach of the centre of Mold, and this programme is written around whichever one you use. Your nearest race is Manchester Central, roughly 69 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 Mold ]
The ground you actually train on in Mold.
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.
- Wepre parkrun · Wepre Park7.1 km
- Park in the Past parkrun7.9 km
- Flint Castle parkrun9.6 km
Distances are straight-line from the centre of Mold, not journey times. Source: parkrun’s own events feed.
Your nearest race
Manchester Central
Manchester · expected April 2027
Roughly 69 km from Mold 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 Mold 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 Mold ]
Where you can train in Mold.
Enough choice in Mold to find one that suits the training rather than the other way round. Ring ahead and ask about sled space and a wall you are allowed to throw at, because those two decide more than anything on the membership page.
- Mold Sports Centresports centre0.7 km
- Northop Hall Cricket Clubsports centre4.8 km
- Globe Way Stadiumsports centre5 km
- Connah's Quay Leisure Centresports centre7.5 km
- Lifestyle Fitness Gymgym7.7 km
Distances are straight-line from the centre of Mold. 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 Mold ]
What a Hyrox build looks like from Mold.
Where to train in Mold
Mold has 5 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 Mold Sports Centre, Northop Hall Cricket Club and Globe Way Stadium, the nearest of them about 0.7 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.
Mold Sports Centre and Northop Hall Cricket 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.
Where to run around Mold
You are well served for measured running around Mold. 3 parkrun courses sit within reach: Wepre parkrun, Park in the Past parkrun and Flint Castle parkrun are the closest three, Wepre parkrun being about 7.1 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 Mold
Your nearest race is Manchester Central, about 69 km away. Far enough that an early wave means going the night before, which is worth budgeting for at the point you enter rather than the week before.
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 Mold ]
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 Mold
1:1 Hyrox coaching in Mold
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
[ Mold ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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