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.
[ New Cross · London ]
Hyrox training in New Cross,
built around your race.
There are 20 gyms and sports centres within reach of the centre of New Cross, and this programme is written around whichever one you use. New Cross 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 New Cross ]
New Cross hosts a race, which changes how you train for it.
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.
- Hilly Fields parkrun1.9 km
- Southwark parkrun · Southwark Park2.4 km
- Peckham Rye parkrun · Peckham Rye Park2.7 km
- Burgess parkrun · Burgess Park3.2 km
Distances are straight-line from the centre of New Cross, not journey times. Source: parkrun’s own events feed.
Your nearest race
ExCeL London
London · expected March 2027
The race comes to New Cross. 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.
Straight-line distance from the centre of New Cross 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 New Cross ]
Where you can train in New Cross.
New Cross 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.
- Iyengar Yoga Institute South Londongym0.7 km
- BALDR CrossFitgym0.8 km
- Commando Templegym1 km
- Kindred Yogagym1 km
- Shades Snooker & Pool Clubsports centre1 km
- Après Londongym1 km
- Wavelengthssports centre1 km
- Wavelengths Leisure Centresports centre1.1 km
- Archery Fitsports centre1.3 km
- Laser Questsports centre1.3 km
- Renaissance yoga & well beinggym1.3 km
- Meridian Fitnessgym1.5 km
20 sites within reach of the centre of New Cross; the twelve closest are listed. Distances are straight-line from the centre of New Cross. 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 New Cross ]
What a Hyrox build looks like from New Cross.
Where to train in New Cross
20 gyms and sports centres sit within a few miles of the centre of New Cross. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Iyengar Yoga Institute South London, BALDR CrossFit and Commando Temple, 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.
Shades Snooker & Pool Club and Wavelengths 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 New Cross
You are well served for measured running around New Cross. 8 parkrun courses sit within reach: Hilly Fields parkrun, Southwark parkrun and Peckham Rye parkrun are the closest three, Hilly Fields parkrun being about 1.9 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 New Cross
New Cross 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 New Cross ]
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 New Cross
1:1 Hyrox coaching in New Cross
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
[ New Cross ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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