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.
[ Old Windsor · South East ]
Hyrox training in Old Windsor,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Old Windsor, PureGym among them, and this programme is written around whichever one you use. Your nearest race is ExCeL London, roughly 43 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 Old Windsor ]
The ground you actually train on in Old Windsor.
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.
- Upton Court parkrun · Upton Court Park4.3 km
- Egham Orbit parkrun4.6 km
- Bedfont Lakes parkrun · Bedfont Lakes Country Park9.6 km
- Black Park parkrun · Black Park Country Park, Slough9.6 km
Distances are straight-line from the centre of Old Windsor, not journey times. Source: parkrun’s own events feed.
Your nearest race
ExCeL London
London · expected March 2027
Roughly 43 km from Old Windsor 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 Old Windsor 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 Old Windsor ]
Where you can train in Old Windsor.
Old Windsor 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: PureGym. If you already hold one of those memberships, you can start this week without paying anything new.
- Leaf Leisuregym1.2 km
- Model Aircraft Flying Areasports centre2.3 km
- The Little Gymgym3 km
- Wren's Clubgym3.3 km
- Core Personal Training Studiogym3.6 km
- Windsor Leisure Centresports centre3.9 km
- Remote World Model Car Clubsports centre4 km
- Gymsports centre4.3 km
- Changing Roomssports centre4.3 km
- The Sports Hallsports centre4.3 km
- Athenssports centre4.5 km
- Egham Cricket Clubsports centre4.9 km
20 sites within reach of the centre of Old Windsor; the twelve closest are listed. Distances are straight-line from the centre of Old Windsor. 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 Old Windsor ]
What a Hyrox build looks like from Old Windsor.
Where to train in Old Windsor
20 gyms and sports centres sit within a few miles of the centre of Old Windsor. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Leaf Leisure, Model Aircraft Flying Area and The Little Gym, the nearest of them about 1.2 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.
Model Aircraft Flying Area and Windsor Leisure Centre 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.
PureGym 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 Old Windsor
You are well served for measured running around Old Windsor. 4 parkrun courses sit within reach: Upton Court parkrun, Egham Orbit parkrun and Bedfont Lakes parkrun are the closest three, Upton Court parkrun being about 4.3 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 Old Windsor
ExCeL London is roughly 43 km from Old Windsor, 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 Old Windsor ]
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 Old Windsor
1:1 Hyrox coaching in Old Windsor
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
[ Old Windsor ]
Your race is coming either way. Train like it.
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