HYROX coaching
A twelve-week block written backwards from your race date: two coached sessions a week, a plan for the rest, two race sims and a pacing plan for the day.
£420 for the twelve-week block, or £150 a month over three months.
Pentrebach, Merthyr Tydfil · since 2022
Eight stations. Eight kilometres. One shed.
HYROX and functional fitness in a big steel unit off the A4060: a 40-metre turf lane, every race station at full size, classes of fourteen and two coaches who know your target time. The first class is free.
Training
Six ways in, every one priced.
Functional fitness classes
Forty-five-minute classes built from the race stations, runs and strength work, with a lighter and a heavier option at every station. Six mornings, five evenings.
£12 a class, ten for £90, or unlimited for £65 a month.
Race simulations
The full race on the first and third Saturday of every month: eight 1km runs on the estate loop, all eight stations at your weight, chip-style splits and a debrief.
£20 a simulation, £10 for members.
Doubles and relay training
Training for the Doubles and Relay divisions: who does which reps, how to hand over without losing time, and a monthly pairs session for the two of you.
£110 a month for two people, classes included for both.
One-to-one coaching
An hour with Rhys or Kerry on the thing that is holding you back: sled technique, erg pacing, a wall-ball fix, getting back after an injury, or a full plan.
£40 an hour, five for £185.
Open gym
Use the sleds, ergs, bags, balls and racks on your own outside class times, with your own plan or ours. A coach is always in the building.
£30 a month on its own, £6 a visit, or free with unlimited classes.
Race pace calculator
Pick a finish time. We split it sixteen ways.
Put in the time you are aiming for and your division, and the calculator gives you a pace for each of the eight kilometres and a time budget for each station, with the transitions counted. It is an estimate built from typical race splits, and every assumption is shown on the page.
Most first-timers in Open finish between 1:15 and 1:50. If you do not know yet, come to a race sim and find out.
How we coach
Four things true of every session.
Scaled to you, not to the race
Every class has a lighter and a heavier option at every station. Race weights are a goal, not a door you have to fit through on day one.
Times on the board, not on you
We time sims because the race is timed. Nobody is ranked in a class, and your splits go to you, not to a leaderboard on the wall.
Technique before the clock
Wall balls and lunges done badly a hundred times hurt. Every new member gets a coached station walk-through before their first sim.
The same coaches every week
Rhys and Kerry run every class and every sim between them. They know your name, your knees and your target time.
- 1,100 m²of unit, with a 40-metre turf lane
- 212members training this month
- 64race finishes coached since 2022
- 4.9average from 188 reviews
Race simulations
The whole race, twice a month, out of the shutter and back.
On the first and third Saturday at 8am, twenty-four people race the full format in waves of six: a measured 1km loop of the estate road, then a station inside, eight times. A coach writes down every split and you have them by email before lunch.
- Next: Saturday 7 November 2026, 8 places left
- Full race weights for your division, or a half sim of four and four
- £20, or £10 for members
Prices
No joining fee. No contract.
Drop-in class
one class£12
Forty-five minutes, fourteen people at most, every station scaled.
Ten classes
use in 3 months£90
£9 a class. Shareable with one other person in the same household.
Unlimited
a month£65
Every class, open gym, and race sims at £10. A month's notice to stop; no joining fee.
Members
What people say.
Entered Cardiff on a whim and then panicked. The twelve-week block got me round in 1:34 with a smile on my face. The pacing card was the bit I did not know I needed: I would have gone off far too fast.
I have no intention of racing. I come four mornings a week because it is the only exercise I have ever stuck at. Nobody cares how heavy your sled is, and Kerry remembers everyone's name.
My sister and I were splitting everything in half and losing minutes. Rhys tested us both and wrote out a split for every station. Eleven minutes faster at the next race. Worth it for that alone.
Questions people ask before their first class
Do I have to be training for HYROX?
No. About two thirds of our members never race. The classes are a good way to get fit whether or not you ever enter anything.
I have never done any of this. Where do I start?
Book the free taster class and tell the coach at the door. You will get the lighter option at every station and someone nearby. After two or three classes most people know whether it suits them.
How much does it cost?
A class is £12, ten are £90, unlimited is £65 a month with no joining fee and a month's notice. Race sims are £20, or £10 for members. Every price is on the services page.
What is HYROX?
A fitness race: eight one-kilometre runs, each followed by a station (SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls). HYROX is a trademark of its owner; we are an independent gym and not affiliated.
How long will my race take?
First-timers in the Open division mostly finish between 1 hour 15 and 1 hour 50. Our pace calculator splits any target time into runs and stations.
Is there an age limit?
Members are 16 and over; 16 and 17-year-olds need a parent's signature. Our oldest regular is 71 and does the sims.
Your first class is free. Come and push a sled.
Book any class the night before and tell the coach at the door it is your first. You get the lighter option at every station, a coach nearby, and nobody watching the clock but you. Or come to a race sim and see what the whole thing feels like.