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.
[ Penarth · Wales ]
Hyrox training in Penarth,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Penarth, Everlast Gyms and PureGym among them, and this programme is written around whichever one you use. Penarth 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
Your programme counts back from Cardiff. 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 Penarth ]
Penarth hosts a race, which changes how you train for it.
HYROX Cardiff: dates, venue and when to start →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.
- Grangemoor parkrun · Cardiff2.2 km
- Cosmeston Lakes parkrun · Cosmeston Lakes Country Park2.5 km
- Tremorfa parkrun · Tremorfa Park5.9 km
- Trelai Park parkrun6.1 km
Distances are straight-line from the centre of Penarth, not journey times. Source: parkrun’s own events feed.
Your nearest race
Principality Stadium
Cardiff · May 2027
The race comes to Penarth. 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.
Check the official Hyrox calendar for final dates.
[ Gyms in Penarth ]
Where you can train in Penarth.
Penarth 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: Everlast Gyms, PureGym. If you already hold one of those memberships, you can start this week without paying anything new.
- Penarth Lawn Tennis Clubsports centre0.2 km
- Penarth Bowling Clubsports centre0.3 km
- Cardiff Bay Yacht Clubsports centre1 km
- Penarth Windsor Bowling Clubsports centre1 km
- Penarth Windsor Lawn Tennis Clubsports centre1.1 km
- Cardiff International White Water Centresports centre1.2 km
- Penarth Leisure Centresports centre1.3 km
- Cardiff International Pool and Gymsports centre1.3 km
- Fun HQsports centre1.4 km
- Cardiff Sailing Centresports centre1.9 km
- Fit4lessgym1.9 km
- Cardiff Yacht Clubsports centre2.2 km
Train here? Tell the next person what it has. One tap, no account.
Sled (push or pull)Ski ergRower
20 sites within reach of the centre of Penarth; the twelve closest are listed. Distances are straight-line from the centre of Penarth. 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 Penarth ]
What a Hyrox build looks like from Penarth.
Where to train in Penarth
20 gyms and sports centres sit within a few miles of the centre of Penarth. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Penarth Lawn Tennis Club, Penarth Bowling Club and Cardiff Bay Yacht Club, the nearest of them about 0.2 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.
Penarth Lawn Tennis Club and Penarth 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.
Everlast Gyms 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 Penarth
You are well served for measured running around Penarth. 6 parkrun courses sit within reach: Grangemoor parkrun, Cosmeston Lakes parkrun and Tremorfa parkrun are the closest three, Grangemoor parkrun being about 2.2 km out. Use one as your fixed benchmark and run it in the same conditions each time, or the number tells you nothing.
They spread from roughly 2 km out to 9 km, so pick one as the benchmark rather than running whichever is convenient — a different course is a different number.
Racing from Penarth
Penarth 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.
Having both a race and 6 measured 5 km courses on the doorstep is the combination that makes a season easy to plan: benchmark locally through the build, then race without travelling.
[ Near Penarth ]
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 Penarth
1:1 Hyrox coaching in Penarth
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
[ Penarth ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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