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.
[ Pontarddulais · Wales ]
Hyrox training in Pontarddulais,
built around your race.
There are 8 gyms and sports centres within reach of the centre of Pontarddulais, Anytime Fitness among them, and this programme is written around whichever one you use. Your nearest race is Principality Stadium, roughly 65 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
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 Pontarddulais ]
The ground you actually train on in Pontarddulais.
Your nearest race: HYROX Cardiff →Your nearest race
Principality Stadium
Cardiff · May 2027
Roughly 65 km from Pontarddulais 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 Pontarddulais to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Pontarddulais ]
Where you can train in Pontarddulais.
Enough choice in Pontarddulais to find one that suits the training rather than the other way round. Ring ahead and ask about sled space and a wall you are allowed to throw at, because those two decide more than anything on the membership page.
Chains with a site here: Anytime Fitness. If you already hold one of those memberships, you can start this week without paying anything new.
- Penyrheol Leisure Centresports centre4.3 km
- Penllergaer Sports and Social Clubsports centre5.3 km
- Tycroes Golf Rangesports centre5.8 km
- Simply Gymgym6 km
- Robert Davies Health & Fitness Centregym6.3 km
- Elba Sports Complexsports centre6.9 km
- Gowerton School Sports Hallsports centre7.8 km
- Anytime Fitnessgym7.9 km
Train here? Tell the next person what it has. One tap, no account.
Sled (push or pull)Ski ergRower
Distances are straight-line from the centre of Pontarddulais. 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 Pontarddulais ]
What a Hyrox build looks like from Pontarddulais.
Where to train in Pontarddulais
Pontarddulais has 8 places to train within reach. Not a wide field, and it means the sensible move is to build the programme around what one or two of them actually have rather than hunting for a perfect fit.
Closest to the centre you have Penyrheol Leisure Centre, Penllergaer Sports and Social Club and Tycroes Golf Range, the nearest of them about 4.3 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.
Penyrheol Leisure Centre and Penllergaer Sports and Social 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.
Anytime Fitness 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 Pontarddulais
There is no parkrun close to Pontarddulais, so you will need to measure your own loop. Pick something flat you can repeat, run it every three or four weeks under the same conditions, and treat that time as your benchmark.
Racing from Pontarddulais
Your nearest race is Principality Stadium, about 65 km away. Far enough that an early wave means going the night before, which is worth budgeting for at the point you enter rather than the week before.
Between the race and the 8 places to train listed here, the constraint is rarely equipment. It is the calendar, which is why the programme is dated to a day rather than numbered by week.
[ Near Pontarddulais ]
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 Pontarddulais
1:1 Hyrox coaching in Pontarddulais
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
[ Pontarddulais ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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