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.
[ Pembroke · Wales ]
Hyrox training in Pembroke,
built around your race.
There are 1 gyms and sports centres within reach of the centre of Pembroke, and this programme is written around whichever one you use. Your nearest race is NEC Birmingham, roughly 235 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 Pembroke ]
The ground you actually train on in Pembroke.
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.
- Milford Waterfront parkrun9.1 km
Distances are straight-line from the centre of Pembroke, not journey times. Source: parkrun’s own events feed.
Your nearest race
NEC Birmingham
Birmingham · October 2026
Roughly 235 km from Pembroke in a straight line, so treat it as a weekend away rather than a day out, and book the room when you book the race. Whichever race you enter, the programme is built backwards from that date.
Straight-line distance from the centre of Pembroke to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Pembroke ]
Where you can train in Pembroke.
Pembroke is not spoilt for choice, which matters less than it sounds. Six of the eight stations need a sled, a rower, a ski erg, kettlebells and a wall, and most of that substitutes cleanly. Your programme is built around what you can actually get to.
- Best Western Lamphey Court Hotel and Spa - Poolsports centre3 km
Distances are straight-line from the centre of Pembroke. 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 Pembroke ]
What a Hyrox build looks like from Pembroke.
Where to train in Pembroke
Training options in Pembroke are thin on the ground, which matters far less than it sounds. Most of a Hyrox build is running, carrying and squatting, and almost all of it substitutes.
Best Western Lamphey Court Hotel and Spa - Pool is the closest, roughly 3 km from the centre. Worth ringing to ask whether there is floor space for a sled and a wall you can throw a ball at, because those two shape the programme more than anything on the price list.
Best Western Lamphey Court Hotel and Spa - Pool is listed as a sports centre rather than a gym. 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 Pembroke
Milford Waterfront parkrun, roughly 9.1 km from the centre of Pembroke, is your nearest measured 5 km. Free, timed, every Saturday, and the single most useful benchmark you have access to.
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 Pembroke
NEC Birmingham is the nearest venue at roughly 235 km, so racing means a weekend away. Enter early, book the room at the same time, and treat the travel as part of the plan rather than an afterthought.
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 Pembroke ]
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 Pembroke
1:1 Hyrox coaching in Pembroke
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
[ Pembroke ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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