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.
[ Treharris · Wales ]
Hyrox training in Treharris,
built around your race.
There are 13 gyms and sports centres within reach of the centre of Treharris, énergie Fitness among them, and this programme is written around whichever one you use. Your nearest race is Principality Stadium, roughly 22 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 Treharris ]
The ground you actually train on in Treharris.
Your nearest race: HYROX Cardiff →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.
- Penallta parkrun · Penallta House4.8 km
- Pontypridd parkrun · Ynysangharad War Memorial Park7.3 km
- Merthyr parkrun · Merthyr Leisure Village9.5 km
Distances are straight-line from the centre of Treharris, not journey times. Source: parkrun’s own events feed.
Your nearest race
Principality Stadium
Cardiff · May 2027
Close enough to Treharris to get there on race morning without staying over, and close enough to walk the venue beforehand if you want to. Whichever race you enter, the programme is built backwards from that date.
Straight-line distance from the centre of Treharris to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Treharris ]
Where you can train in Treharris.
Treharris 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: énergie Fitness. If you already hold one of those memberships, you can start this week without paying anything new.
- Abercynon Sports Centregym2.3 km
- Rock UK Summit Centre Indoor Rock Climbingsports centre2.5 km
- Aberfan Leisure Centresports centre4.4 km
- Sue Noake Leisure Centresports centre5.7 km
- Centre for Sporting Excellencesports centre5.9 km
- Deri RFCsports centre6 km
- Indoor Bowls Centresports centre7.2 km
- PureGymgym7.3 km
- énergie Fitnessgym7.3 km
- Lido Pontysports centre7.4 km
- Pontypridd Lido Complexsports centre7.4 km
- New Tredegar Leisure Centresports centre7.7 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 Treharris; the twelve closest are listed. Distances are straight-line from the centre of Treharris. 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 Treharris ]
What a Hyrox build looks like from Treharris.
Where to train in Treharris
13 gyms and sports centres sit within a few miles of the centre of Treharris. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Abercynon Sports Centre, Rock UK Summit Centre Indoor Rock Climbing and Aberfan Leisure Centre, the nearest of them about 2.3 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.
Rock UK Summit Centre Indoor Rock Climbing and Aberfan Leisure 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.
énergie 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 Treharris
You are well served for measured running around Treharris. 3 parkrun courses sit within reach: Penallta parkrun, Pontypridd parkrun and Merthyr parkrun are the closest three, Penallta parkrun being about 4.8 km out. Use one as your fixed benchmark and run it in the same conditions each time, or the number tells you nothing.
All of them sit within about 10 km of each other, so you can rotate courses without the travel changing, which makes the times comparable.
Racing from Treharris
Principality Stadium is roughly 22 km from Treharris, 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.
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 Treharris ]
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 Treharris
1:1 Hyrox coaching in Treharris
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
[ Treharris ]
Your race is coming either way. Train like it.
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