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.
[ Porthcawl · Wales ]
Hyrox training in Porthcawl,
built around your race.
There are 15 gyms and sports centres within reach of the centre of Porthcawl, Nuffield Health Fitness & Wellbeing and YMCA among them, and this programme is written around whichever one you use. Your nearest race is NEC Birmingham, roughly 174 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 Porthcawl ]
The ground you actually train on in Porthcawl.
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.
- Porthcawl parkrun · Porthcawl Seafront0.3 km
Distances are straight-line from the centre of Porthcawl, not journey times. Source: parkrun’s own events feed.
Your nearest race
NEC Birmingham
Birmingham · October 2026
Roughly 174 km from Porthcawl in a straight line. Far enough that an early wave usually means travelling the night before. Whichever race you enter, the programme is built backwards from that date.
Straight-line distance from the centre of Porthcawl to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Porthcawl ]
Where you can train in Porthcawl.
Porthcawl 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, YMCA. If you already hold one of those memberships, you can start this week without paying anything new.
- Physiquegym10.5 km
- Ynysawdre Swimming Pool and Fitness Centresports centre10.8 km
- Nuffield Health Fitness & Wellbeinggym11.5 km
- YMCA Watersports Centre · YMCAsports centre13.4 km
- Llangynwyd Rangers BGFCsports centre13.4 km
- Celtic Leisuresports centre14.7 km
- Maesteg Swimming Poolsports centre14.7 km
- Maesteg Sports Centresports centre14.9 km
- Maesteg Squash Sports and Social Clubsports centre14.9 km
- Garw Valley Life Centresports centre16.7 km
- Llynfi BMXsports centre16.9 km
- Evans Bevan Playing Fieldsports centre17.1 km
15 sites within reach of the centre of Porthcawl; the twelve closest are listed. Distances are straight-line from the centre of Porthcawl. 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 Porthcawl ]
What a Hyrox build looks like from Porthcawl.
Where to train in Porthcawl
15 gyms and sports centres sit within a few miles of the centre of Porthcawl. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Physique, Ynysawdre Swimming Pool and Fitness Centre and Nuffield Health Fitness & Wellbeing, the nearest of them about 10.5 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.
Ynysawdre Swimming Pool and Fitness Centre and YMCA Watersports 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.
Nuffield Health Fitness & Wellbeing and YMCA 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 Porthcawl
Porthcawl parkrun, roughly 0.3 km from the centre of Porthcawl, 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 Porthcawl
NEC Birmingham is the nearest venue at roughly 174 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 Porthcawl ]
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 Porthcawl
1:1 Hyrox coaching in Porthcawl
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
[ Porthcawl ]
Your race is coming either way. Train like it.
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