A programme written for you
Your level, your equipment, your available days. The quiz takes three minutes and your first week appears before you decide anything.
[ Shanghai · China ]
A personal trainer in Shanghai,
without the hourly rate.
There are 20 gyms and sports centres within reach of the centre of Shanghai, and this programme is written around whichever one you use. Online personal training from HYROX Elite 15 athlete Ben Sutherland, rebuilt every Sunday from what you logged.
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
Everything a PT does, minus the hourly rate.
It adapts every single week
Log your sessions and the plan recalibrates each Sunday. Strong week, next week pushes harder. Missed sessions, next week rebuilds with more recovery.
A real athlete behind it
Ben Sutherland competes in the HYROX Elite 15 and coaches athletes from their first session to professional level. Your questions get answered in the app.
[ Training in Shanghai ]
Shanghai hosts a race, which changes how you train for it.
HYROX Shanghai: dates, venue and when to start →Your nearest race
No. 1099 Guozhan Road
Shanghai · October 2026
The race comes to Shanghai. 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.
Check the official Hyrox calendar for final dates.
[ Gyms in Shanghai ]
Where you can train in Shanghai.
Shanghai 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.
- 魔岩攀岩馆sports centre1.1 km
- Wills gymgym1.1 km
- 黄浦体育馆sports centre1.1 km
- PUREgym2.1 km
- L·STAR FITNESS市民健身驿站gym2.1 km
- JQ Fitnessgym2.5 km
- 瑞竑健身gym2.5 km
- FIX FITNESSgym2.7 km
- 锐健身工作室gym2.8 km
- 卢湾体育场sports centre2.8 km
- 上海市卢湾区体育中心sports centre2.9 km
- 安垦gym2.9 km
20 sites within reach of the centre of Shanghai; the twelve closest are listed. Distances are straight-line from the centre of Shanghai. 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 Shanghai ]
What training in Shanghai actually involves.
Where to train in Shanghai
20 gyms and sports centres sit within a few miles of the centre of Shanghai. That is enough to choose on what the floor actually holds rather than on which is nearest.
Closest to the centre you have 魔岩攀岩馆, Wills gym and 黄浦体育馆, the nearest of them about 1.1 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.
魔岩攀岩馆 and 黄浦体育馆 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 Shanghai
There is no parkrun close to Shanghai, so you will need to measure your own loop. Pick something flat you can repeat, run it every three or four weeks under the same conditions, and treat that time as your benchmark.
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.
[ Near Shanghai ]
Other cities on the HYROX calendar. The programme is the same wherever you race — these are the ones closest to Shanghai.
What personal training costs in Shanghai
A personal trainer in Shanghai
Per sessionevery session
- Two sessions a week adds up fast
- Progress stops when sessions stop
- Tied to one gym's floor
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
[ Shanghai ]
Start training with a plan that knows you.
Three-minute quiz. Real Week 1, free.
Free consultation first. Cancel anytime. Prefer to talk straight away? Book your free consultation.
Training for a Hyrox race? Hyrox training in Shanghai →