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.
[ Worcester · West Midlands ]
Hyrox training in Worcester,
built around your race.
There are 14 gyms and sports centres within reach of the centre of Worcester, Nuffield Health Fitness & Wellbeing among them, and this programme is written around whichever one you use. Your nearest race is NEC Birmingham, roughly 45 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
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 Worcester ]
The ground you actually train on in Worcester.
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.
- Worcester Pitchcroft parkrun · The Pitchcroft, Worcester Racecourse1.5 km
- Worcester parkrun · Worcester Woods Country Park2.8 km
Distances are straight-line from the centre of Worcester, not journey times. Source: parkrun’s own events feed.
Your nearest race
NEC Birmingham
Birmingham · October 2026
Roughly 45 km from Worcester 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 Worcester to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Worcester ]
Where you can train in Worcester.
Worcester 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: Nuffield Health Fitness & Wellbeing. If you already hold one of those memberships, you can start this week without paying anything new.
- Fitness4Lessgym0 km
- City of Worcester Gymnastics Clubsports centre0.5 km
- Redpoint Climbing Centtesports centre0.8 km
- Pole Angelssports centre1 km
- Fitness Roomssports centre1.1 km
- St Johns Sports Centresports centre1.2 km
- Boughton Park Lawn Tennis Clubsports centre2 km
- School Playing Fieldssports centre2 km
- Nunnery Wood Sports Complexsports centre2.3 km
- Perdiswell Leisure Centregym2.6 km
- Nuffield Health Fitness & Wellbeinggym2.8 km
- David Lloyd Leisuregym4.9 km
14 sites within reach of the centre of Worcester; the twelve closest are listed. Distances are straight-line from the centre of Worcester. 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 Worcester ]
What a Hyrox build looks like from Worcester.
Where to train in Worcester
14 gyms and sports centres sit within a few miles of the centre of Worcester. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Fitness4Less, City of Worcester Gymnastics Club and Redpoint Climbing Centte, the nearest of them about 0 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.
City of Worcester Gymnastics Club and Redpoint Climbing Centte 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.
Nuffield Health Fitness & Wellbeing 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 Worcester
Worcester Pitchcroft parkrun, roughly 1.5 km from the centre of Worcester, is your nearest measured 5 km. Free, timed, every Saturday, and the single most useful benchmark you have access to.
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 Worcester
NEC Birmingham is roughly 45 km from Worcester, 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.
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 Worcester ]
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 Worcester
1:1 Hyrox coaching in Worcester
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
[ Worcester ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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