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 Malden · London ]
Hyrox training in New Malden,
built around your race.
There are 20 gyms and sports centres within reach of the centre of New Malden, Goals among them, and this programme is written around whichever one you use. Your nearest race is ExCeL London, roughly 23 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 New Malden ]
The ground you actually train on in New Malden.
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.
- Morden parkrun3.9 km
- Kingston parkrun · Kingston Riverside4.4 km
- Wimbledon Common parkrun5 km
Distances are straight-line from the centre of New Malden, not journey times. Source: parkrun’s own events feed.
Your nearest race
ExCeL London
London · expected March 2027
Close enough to New Malden to get there on race morning without staying over, and close enough to walk the venue beforehand if you want to. Whichever race you enter, the programme is built backwards from that date.
Straight-line distance from the centre of New Malden 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 Malden ]
Where you can train in New Malden.
New Malden 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: Goals. If you already hold one of those memberships, you can start this week without paying anything new.
- Energym NEW MALDENgym0.4 km
- Bounce Gymgym0.5 km
- The Graham Spicer Institutesports centre0.5 km
- Malden Lime Grove Bowling Clubsports centre0.6 km
- New Malden Leisure Centresports centre0.7 km
- LSE Sports Groundsports centre1 km
- King's College Sports Groundsports centre1 km
- New Malden Sports Clubsports centre1 km
- Park Tennis Kingstonsports centre1 km
- Supreme Bowling Clubsports centre1.2 km
- King's College Sports Ground (Woodies)sports centre1.2 km
- Sarah McKenna Pilatesgym1.2 km
20 sites within reach of the centre of New Malden; the twelve closest are listed. Distances are straight-line from the centre of New Malden. 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 Malden ]
What a Hyrox build looks like from New Malden.
Where to train in New Malden
20 gyms and sports centres sit within a few miles of the centre of New Malden. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Energym NEW MALDEN, Bounce Gym and The Graham Spicer Institute, the nearest of them about 0.4 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.
The Graham Spicer Institute and Malden Lime Grove Bowling 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.
Goals has a site 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 New Malden
You are well served for measured running around New Malden. 3 parkrun courses sit within reach: Morden parkrun, Kingston parkrun and Wimbledon Common parkrun are the closest three, Morden parkrun being about 3.9 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 Malden
ExCeL London is roughly 23 km from New Malden, 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 New Malden ]
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 Malden
1:1 Hyrox coaching in New Malden
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 Malden ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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