How do I start Hyrox training in Rustington?

Take the three-minute quiz. It asks about your race date, experience, available days, and the equipment you can use in Rustington. You see your full Week 1, dated and structured, before you decide anything.

Do I have to be racing to start?

No. Plenty of athletes start training before they enter anything, then pick a date later. If you already know you are aiming at ExCeL London in London, the programme builds backwards from it. If you don't, it builds towards general readiness until you choose.

Can I train for Hyrox at a normal gym in Rustington?

Yes, and most people do. There are 13 gyms and sports centres within reach of the centre of Rustington, including David Lloyd Clubs. Six of the eight stations substitute cleanly if the kit is not there, and the quiz asks what you have access to before it writes anything.

Where can I practise the runs in Rustington?

The race is eight 1 km runs, so flat measured ground matters more than a treadmill. Littlehampton Prom parkrun, about 2.6 km from the centre of Rustington, is free, measured and timed every Saturday, which makes it the simplest way to check the programme is working. Your plan schedules run work around whatever you have.

Do I need a Hyrox gym to follow the programme?

No. The quiz asks what you train with, a full Hyrox gym, a standard commercial gym, or a home setup, and your plan only includes work you can actually do. Substitutions are built in for every station.

I've never done Hyrox. Is this for beginners?

Yes. The First Race programme takes complete beginners to the finish line in 12 weeks. Ben coaches athletes from their first session to professional level, and the programming scales the same way.

How much does it cost?

Pricing is tailored to your goals and there is a cost-effective option for every budget. It starts with a free consultation with Ben, and you see your first week of training before you commit to anything.

[ Rustington · South East ]

Hyrox training in Rustington,
built around your race.

There are 13 gyms and sports centres within reach of the centre of Rustington, David Lloyd Clubs among them, and this programme is written around whichever one you use. Your nearest race is ExCel, roughly 86 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.

A deep sled push at full effort, side on

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.

Two athletes running uphill under a wide open sky

Dated to your race, not week numbers

Your programme counts back from London. Miss a week and Sunday's rebuild absorbs it — the plan bends, the race date doesn't.

Ben Sutherland front on after an effort at a training camp

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 Rustington ]

The ground you actually train on in Rustington.

Your nearest race: HYROX London ExCel →

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.

Littlehampton Prom parkrun · Promenade2.6 km
Worthing parkrun · Worthing promenade10 km

Distances are straight-line from the centre of Rustington, not journey times. Source: parkrun’s own events feed.

Your nearest race

ExCel

London · December 2026

Roughly 86 km from Rustington 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 Rustington to the venue. Check the official Hyrox calendar for final dates.

[ Gyms in Rustington ]

Where you can train in Rustington.

Rustington 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: David Lloyd Clubs. If you already hold one of those memberships, you can start this week without paying anything new.

Lanes Health Clubgym1.4 km
East Preston And Kingston Bowls Clubsports centre1.6 km
Worthing RFCsports centre2.8 km
Onegym4.6 km
Earth Studiogym5.5 km
West Worthing Tennis Clubsports centre5.6 km
David Lloyd · David Lloyd Clubssports centre5.7 km
Arundel Bowling Clubsports centre5.9 km
PW Physique and Fitnessgym6 km
Arun Sports Arenasports centre6.1 km
Worthing Leisure Centresports centre6.9 km
Worthing Indoor Bowls Clubsports centre6.9 km

Train here? Tell the next person what it has. One tap, no account.

Sled (push or pull)Ski ergRower

13 sites within reach of the centre of Rustington; the twelve closest are listed. Distances are straight-line from the centre of Rustington. 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 Rustington ]

What a Hyrox build looks like from Rustington.

Where to train in Rustington

13 gyms and sports centres sit within a few miles of the centre of Rustington. That is enough to choose on what the floor actually holds rather than on which is nearest.

Closest to the centre you have Lanes Health Club, East Preston And Kingston Bowls Club and Worthing RFC, the nearest of them about 1.4 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.

East Preston And Kingston Bowls Club and Worthing RFC 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.

David Lloyd Clubs 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 Rustington

Littlehampton Prom parkrun, roughly 2.6 km from the centre of Rustington, is your nearest measured 5 km. Free, timed, every Saturday, and the single most useful benchmark you have access to.

They spread from roughly 3 km out to 10 km, so pick one as the benchmark rather than running whichever is convenient — a different course is a different number.

Racing from Rustington

Your nearest race is ExCel, about 86 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 13 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 Rustington ]

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.

Every town in West Sussex →Everywhere we cover in South East →

What Hyrox coaching costs in Rustington

1:1 Hyrox coaching in Rustington

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

[ Rustington ]

Your race is coming either way. Train like it.

Three-minute quiz. Real Week 1, free.

Start the 3-minute quiz →

Free consultation first. Cancel anytime. Prefer to talk straight away? Book your free consultation.

Looking for general coaching instead? Personal training in Rustington →

Hyrox training in Rustington, built around your race.