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.
[ Queensferry · Scotland ]
Hyrox training in Queensferry,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Queensferry, Edinburgh Leisure among them, and this programme is written around whichever one you use. Your nearest race is OVO Hydro, roughly 57 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 Queensferry ]
The ground you actually train on in Queensferry.
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.
- Auldcathie District parkrun · Auldcathie District Park5.8 km
- Edinburgh parkrun · Edinburgh Promenade6.8 km
- Dunfermline parkrun · Pittencrieff Park9.9 km
Distances are straight-line from the centre of Queensferry, not journey times. Source: parkrun’s own events feed.
Your nearest race
OVO Hydro
Glasgow · November 2026
Roughly 57 km from Queensferry 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 Queensferry to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Queensferry ]
Where you can train in Queensferry.
Queensferry 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: Edinburgh Leisure. If you already hold one of those memberships, you can start this week without paying anything new.
- Future Gymgym0.1 km
- Queensferry Sports & Community Hubsports centre0.9 km
- Longcraig Scout Centresports centre1.6 km
- Kirkliston Leisure Centresports centre3.8 km
- Grounded with Emmagym4.4 km
- Dalgety Bay Bowling Clubsports centre5.4 km
- Dalgety Bay Squash & Tennis Clubsports centre5.7 km
- Dalgety Bay Sports & Leisure Centresports centre5.7 km
- Xtreme Karting Edinburghsports centre6 km
- Sport & Wellbeing Hubsports centre6 km
- Stewartfield Pavilionsports centre7.3 km
- Albyn Parksports centre7.3 km
20 sites within reach of the centre of Queensferry; the twelve closest are listed. Distances are straight-line from the centre of Queensferry. 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 Queensferry ]
What a Hyrox build looks like from Queensferry.
Where to train in Queensferry
20 gyms and sports centres sit within a few miles of the centre of Queensferry. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Future Gym, Queensferry Sports & Community Hub and Longcraig Scout Centre, the nearest of them about 0.1 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.
Queensferry Sports & Community Hub and Longcraig Scout 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.
Edinburgh Leisure 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 Queensferry
You are well served for measured running around Queensferry. 3 parkrun courses sit within reach: Auldcathie District parkrun, Edinburgh parkrun and Dunfermline parkrun are the closest three, Auldcathie District parkrun being about 5.8 km out. Use one as your fixed benchmark and run it in the same conditions each time, or the number tells you nothing.
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 Queensferry
OVO Hydro is roughly 57 km from Queensferry, 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 Queensferry ]
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 Queensferry
1:1 Hyrox coaching in Queensferry
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
[ Queensferry ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
Free consultation first. Cancel anytime. Prefer to talk straight away? Book your free consultation.
Looking for general coaching instead? Personal training in Queensferry →