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.
[ Rhoose · Wales ]
Hyrox training in Rhoose,
built around your race.
There are 8 gyms and sports centres within reach of the centre of Rhoose, Snap Fitness among them, and this programme is written around whichever one you use. Your nearest race is NEC Birmingham, roughly 163 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 Rhoose ]
The ground you actually train on in Rhoose.
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.
- Barry Island parkrun · Barry Island Promenade5.7 km
Distances are straight-line from the centre of Rhoose, not journey times. Source: parkrun’s own events feed.
Your nearest race
NEC Birmingham
Birmingham · October 2026
Roughly 163 km from Rhoose 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 Rhoose to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Rhoose ]
Where you can train in Rhoose.
Enough choice in Rhoose 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: Snap Fitness. If you already hold one of those memberships, you can start this week without paying anything new.
- Tren Stationgym5.2 km
- The Lockergym5.3 km
- Barry Athletic Clubsports centre5.3 km
- Muscle & Fitness Gymgym5.4 km
- Snap Fitnessgym5.4 km
- Jenner Parksports centre6.6 km
- Vale CrossFitgym6.6 km
- Holm View Leisure Centregym7 km
Distances are straight-line from the centre of Rhoose. 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 Rhoose ]
What a Hyrox build looks like from Rhoose.
Where to train in Rhoose
Rhoose 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 Tren Station, The Locker and Barry Athletic Club, the nearest of them about 5.2 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.
Barry Athletic Club and Jenner Park 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.
Snap 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 Rhoose
Barry Island parkrun, roughly 5.7 km from the centre of Rhoose, 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 Rhoose
NEC Birmingham is the nearest venue at roughly 163 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 Rhoose ]
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 Rhoose
1:1 Hyrox coaching in Rhoose
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
[ Rhoose ]
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.
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