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.
[ Nepean · Canada ]
Hyrox training in Nepean,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Nepean, GoodLife Fitness and Planet Fitness among them, and this programme is written around whichever one you use. Nepean hosts a race, so every session is dated backwards from that weekend. 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 Nepean ]
Nepean hosts a race, which changes how you train for it.
HYROX Ottawa: dates, venue and when to start →Your nearest race
VENUE INFORMATION COMING SOON
Ottawa · April 2027
The race comes to Nepean. That means you can walk the venue beforehand, and it means the people you train beside will be on the same start list. A programme dated to that weekend is worth more than a generic twelve weeks.
Check the official Hyrox calendar for final dates.
[ Gyms in Nepean ]
Where you can train in Nepean.
Nepean 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: GoodLife Fitness, Planet Fitness, Anytime Fitness, Ottawa. If you already hold one of those memberships, you can start this week without paying anything new.
- GoodLife Fitnessgym0.3 km
- 613 Liftgym0.5 km
- Shaolin Kung Fu Centregym0.5 km
- Arcan Taekwondogym0.6 km
- Inner Soulgym0.8 km
- Capital Taekwondogym0.9 km
- Fit Housegym1 km
- Perseverance Taekwon-Dogym1 km
- The Riggym1.1 km
- Planet Fitnessgym1.2 km
- Warriors of the Lightgym1.3 km
- Crossfit Valeogym1.4 km
20 sites within reach of the centre of Nepean; the twelve closest are listed. Distances are straight-line from the centre of Nepean. 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 Nepean ]
What a Hyrox build looks like from Nepean.
Where to train in Nepean
20 gyms and sports centres sit within a few miles of the centre of Nepean. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have GoodLife Fitness, 613 Lift and Shaolin Kung Fu Centre, the nearest of them about 0.3 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.
Hippo in the Bathtub and Nepean Sportsplex 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.
GoodLife Fitness, Planet Fitness and Anytime Fitness 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 Nepean
There is no parkrun close to Nepean, 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 Nepean
Nepean hosts a race, which is a bigger advantage than most people use. You can walk the venue, you will train alongside people on the same start list, and you have no travel to plan on the morning.
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 Nepean ]
Other places we cover in Canada. Plenty of people train in the next town over, whether that is a better gym or simply the one on the way home.
What Hyrox coaching costs in Nepean
1:1 Hyrox coaching in Nepean
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
[ Nepean ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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