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.
[ Upper Norwood · London ]
Hyrox training in Upper Norwood,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Upper Norwood, Better among them, and this programme is written around whichever one you use. Upper Norwood hosts a race, so every session is dated backwards from that weekend. 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 Upper Norwood ]
Upper Norwood hosts a race, which changes how you train for it.
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.
- Crystal Palace parkrun · Crystal Palace Park2 km
- South Norwood parkrun · South Norwood Country Park3.1 km
- Dulwich parkrun · Dulwich Park, Dulwich3.3 km
- Tooting Common parkrun4.2 km
Distances are straight-line from the centre of Upper Norwood, not journey times. Source: parkrun’s own events feed.
Your nearest race
ExCeL London
London · expected March 2027
The race comes to Upper Norwood. That means you can walk the venue beforehand, and it means the people you train beside will be on the same start list. A programme dated to that weekend is worth more than a generic twelve weeks.
Straight-line distance from the centre of Upper Norwood to the venue. The date follows the venue's annual cadence rather than a confirmed listing, so check the official Hyrox calendar before booking.
[ Gyms in Upper Norwood ]
Where you can train in Upper Norwood.
Upper Norwood 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: Better. If you already hold one of those memberships, you can start this week without paying anything new.
- Train with Labonitagym0.8 km
- Performance 360gym0.9 km
- Duke McKenzie Fitness Centregym0.9 km
- The Yoga Edgesports centre0.9 km
- Stones Gym & Fitness Centregym1 km
- Warrior Fitnessgym1 km
- Zaogym1.1 km
- Lewis Sports Centresports centre1.2 km
- Croydon Sailing Clubsports centre1.5 km
- Thornton Heath Leisure Centresports centre1.8 km
- West Norwood Lawn Tennis & Social Clubsports centre1.8 km
- Crystal Palace National Sports Centre · Bettersports centre1.8 km
20 sites within reach of the centre of Upper Norwood; the twelve closest are listed. Distances are straight-line from the centre of Upper Norwood. 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 Upper Norwood ]
What a Hyrox build looks like from Upper Norwood.
Where to train in Upper Norwood
20 gyms and sports centres sit within a few miles of the centre of Upper Norwood. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Train with Labonita, Performance 360 and Duke McKenzie Fitness Centre, the nearest of them about 0.8 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.
The Yoga Edge and Lewis Sports 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.
Better 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 Upper Norwood
You are well served for measured running around Upper Norwood. 6 parkrun courses sit within reach: Crystal Palace parkrun, South Norwood parkrun and Dulwich parkrun are the closest three, Crystal Palace parkrun being about 2 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 Upper Norwood
Upper Norwood hosts a race, which is a bigger advantage than most people use. You can walk the venue, you will train alongside people on the same start list, and you have no travel to plan on the morning.
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 Upper Norwood ]
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 Upper Norwood
1:1 Hyrox coaching in Upper Norwood
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
[ Upper Norwood ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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