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 Park · London ]
Hyrox training in Worcester Park,
built around your race.
There are 20 gyms and sports centres within reach of the centre of Worcester Park, Goals among them, and this programme is written around whichever one you use. Your nearest race is ExCel, roughly 24 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 Worcester Park ]
The ground you actually train on in Worcester Park.
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.
- Nonsuch parkrun · Nonsuch Park, Cheam2.7 km
- Morden parkrun2.9 km
- Kingston parkrun · Kingston Riverside6.9 km
- Wimbledon Common parkrun7 km
Distances are straight-line from the centre of Worcester Park, not journey times. Source: parkrun’s own events feed.
Your nearest race
ExCel
London · December 2026
Close enough to Worcester Park 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 Worcester Park to the venue. Check the official Hyrox calendar for final dates.
[ Gyms in Worcester Park ]
Where you can train in Worcester Park.
Worcester Park 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: Goals. If you already hold one of those memberships, you can start this week without paying anything new.
- Worcester Park Athletics Clubsports centre0.2 km
- Fulham FC Training Groundsports centre1.4 km
- The River Clubsports centre1.4 km
- Motspur Parksports centre1.5 km
- Rokeby Sports Groundsports centre1.6 km
- New Malden Sports Clubsports centre1.7 km
- Surbiton Racewaysports centre1.8 km
- Cheam Leisure Centresports centre1.9 km
- Everlast Gymgym2 km
- Supreme Bowling Clubsports centre2 km
- King's College Sports Ground (Woodies)sports centre2.1 km
- All England Club Community Sports Groundsports centre2.2 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 Worcester Park; the twelve closest are listed. Distances are straight-line from the centre of Worcester Park. 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 Park ]
What a Hyrox build looks like from Worcester Park.
Where to train in Worcester Park
20 gyms and sports centres sit within a few miles of the centre of Worcester Park. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have Worcester Park Athletics Club, Fulham FC Training Ground and The River Club, the nearest of them about 0.2 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.
Worcester Park Athletics Club and Fulham FC Training Ground 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.
Goals 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 Park
You are well served for measured running around Worcester Park. 8 parkrun courses sit within reach: Nonsuch parkrun, Morden parkrun and Kingston parkrun are the closest three, Nonsuch parkrun being about 2.7 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 Worcester Park
ExCel is roughly 24 km from Worcester Park, 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 Worcester Park ]
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 Park
1:1 Hyrox coaching in Worcester Park
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 Park ]
Your race is coming either way. Train like it.
Three-minute quiz. Real Week 1, free.
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