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.
[ West Molesey · South East ]
Hyrox training in West Molesey,
built around your race.
There are 20 gyms and sports centres within reach of the centre of West Molesey, Virgin Active among them, and this programme is written around whichever one you use. Your nearest race is ExCel, roughly 31 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 London. 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 West Molesey ]
The ground you actually train on in West Molesey.
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.
- Hazelwood parkrun · Hazelwood Centre2.9 km
- Bushy parkrun · Bushy Park, Teddington3.3 km
- Hanworth parkrun · Hanworth Park4.5 km
- Crane Park parkrun · Crane Park, Twickenham4.6 km
Distances are straight-line from the centre of West Molesey, not journey times. Source: parkrun’s own events feed.
Your nearest race
ExCel
London · December 2026
Roughly 31 km from West Molesey 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 West Molesey to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in West Molesey ]
Where you can train in West Molesey.
West Molesey 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: Virgin Active. If you already hold one of those memberships, you can start this week without paying anything new.
- The Physique Warehouse Gymgym0.5 km
- Millennium Boathousesports centre1.1 km
- Sunbury Sports Bowls Clubsports centre1.4 km
- Sunbury Cricket Clubsports centre1.6 km
- Hampton Sailing Clubsports centre1.8 km
- Curvesgym1.9 km
- Beveree Stadiumsports centre2 km
- Xcel Sports Hubsports centre2.1 km
- Molesey Boat Clubsports centre2.1 km
- Elmbridge Xcel Sports Hub Climbing Wallsports centre2.3 km
- Xcel Leisure Centregym2.3 km
- Esher Rugby Clubsports centre2.3 km
Train here? Tell the next person what it has. One tap, no account.
Sled (push or pull)Ski ergRower
20 sites within reach of the centre of West Molesey; the twelve closest are listed. Distances are straight-line from the centre of West Molesey. 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 West Molesey ]
What a Hyrox build looks like from West Molesey.
Where to train in West Molesey
20 gyms and sports centres sit within a few miles of the centre of West Molesey. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have The Physique Warehouse Gym, Millennium Boathouse and Sunbury Sports Bowls Club, the nearest of them about 0.5 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.
Millennium Boathouse and Sunbury Sports Bowls Club 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.
Virgin Active 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 West Molesey
You are well served for measured running around West Molesey. 8 parkrun courses sit within reach: Hazelwood parkrun, Bushy parkrun and Hanworth parkrun are the closest three, Hazelwood 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 9 km, so pick one as the benchmark rather than running whichever is convenient — a different course is a different number.
Racing from West Molesey
ExCel is roughly 31 km from West Molesey, 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 20 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 West Molesey ]
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 West Molesey
1:1 Hyrox coaching in West Molesey
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
[ West Molesey ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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