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.
[ Upton · Yorkshire ]
Hyrox training in Upton,
built around your race.
There are 6 gyms and sports centres within reach of the centre of Upton, and this programme is written around whichever one you use. Your nearest race is Manchester Central Convention Complex, roughly 65 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 Manchester. 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 Upton ]
The ground you actually train on in Upton.
Your nearest race: HYROX Manchester →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.
- Frickley Country parkrun · Frickley Country Park2.9 km
- Nostell parkrun · Nostell Priory7.3 km
- Pontefract parkrun · Pontefract Racecourse9.6 km
Distances are straight-line from the centre of Upton, not journey times. Source: parkrun’s own events feed.
Your nearest race
Manchester Central Convention Complex
Manchester · January 2027
Roughly 65 km from Upton 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 Upton to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Upton ]
Where you can train in Upton.
Enough choice in Upton 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.
- Minsthorpe Lesiuresports centre1.7 km
- Elite Gymgym2.7 km
- Hemsworth Rugby Union FCsports centre3.6 km
- Ackworth School Sports Hallsports centre5 km
- New Options Community Fitnessgym7.4 km
- Featherstone Sports Complexsports centre7.6 km
Train here? Tell the next person what it has. One tap, no account.
Sled (push or pull)Ski ergRower
Distances are straight-line from the centre of Upton. 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 Upton ]
What a Hyrox build looks like from Upton.
Where to train in Upton
Upton has 6 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 Minsthorpe Lesiure, Elite Gym and Hemsworth Rugby Union FC, the nearest of them about 1.7 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.
Minsthorpe Lesiure and Hemsworth Rugby Union FC 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.
Where to run around Upton
You are well served for measured running around Upton. 3 parkrun courses sit within reach: Frickley Country parkrun, Nostell parkrun and Pontefract parkrun are the closest three, Frickley Country parkrun being about 2.9 km out. Use one as your fixed benchmark and run it in the same conditions each time, or the number tells you nothing.
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 Upton
Your nearest race is Manchester Central Convention Complex, about 65 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 6 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 Upton ]
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 Upton
1:1 Hyrox coaching in Upton
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
[ Upton ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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