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.
[ Pembury · South East ]
Hyrox training in Pembury,
built around your race.
There are 12 gyms and sports centres within reach of the centre of Pembury, Nuffield Health Fitness & Wellbeing and PureGym among them, and this programme is written around whichever one you use. Your nearest race is ExCeL London, roughly 45 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 Pembury ]
The ground you actually train on in Pembury.
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.
- Royal Tunbridge Wells parkrun · Dunorlan Park2.8 km
- Tonbridge parkrun · Juddians Rugby Club7.1 km
Distances are straight-line from the centre of Pembury, not journey times. Source: parkrun’s own events feed.
Your nearest race
ExCeL London
London · expected March 2027
Roughly 45 km from Pembury 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 Pembury 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 Pembury ]
Where you can train in Pembury.
Pembury 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: Nuffield Health Fitness & Wellbeing, PureGym. If you already hold one of those memberships, you can start this week without paying anything new.
- Nuffield Health Fitness & Wellbeinggym2.1 km
- GCK Gymnastics For Allsports centre2.8 km
- Chimera Climbingsports centre3.2 km
- PureGymgym3.9 km
- Skinners' School Sports Hallsports centre4.2 km
- Tunbridge Wells Sports Centresports centre4.4 km
- Oakley Fitnessgym4.5 km
- Putlands Leisure Centresports centre5.7 km
- Weald Gymnasticsgym6.1 km
- Angel Centresports centre6.4 km
- Rusthall F.C.sports centre6.9 km
- Tonbridge Swimming Poolsports centre6.9 km
Distances are straight-line from the centre of Pembury. 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 Pembury ]
What a Hyrox build looks like from Pembury.
Where to train in Pembury
12 gyms and sports centres sit within a few miles of the centre of Pembury. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Nuffield Health Fitness & Wellbeing, GCK Gymnastics For All and Chimera Climbing, the nearest of them about 2.1 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.
GCK Gymnastics For All and Chimera Climbing 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.
Nuffield Health Fitness & Wellbeing and PureGym 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 Pembury
Royal Tunbridge Wells parkrun, roughly 2.8 km from the centre of Pembury, 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 Pembury
ExCeL London is roughly 45 km from Pembury, 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 Pembury ]
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 Pembury
1:1 Hyrox coaching in Pembury
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
[ Pembury ]
Your race is coming either way. Train like it.
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