From December 2 to 6, 2026, ExCel London becomes the global cathedral of functional fitness. Five days, thousands of heats, around 10,000 athletes, and a race format that no longer needs introduction: 8 km of running broken up by 8 functional stations, chained back-to-back, inside a climate-controlled exhibition centre in East London. This guide is what we wish we had before our first HYROX: how to attack each station, where the race actually breaks, how to get to the Royal Docks without getting lost on the DLR, and how to train so that wall balls at the end don't eat you alive.

Image: aerial view of ExCel London with the HYROX format laid out inside — the 200 m running loop and the station block.

Image: athlete coming out of the last transition into wall balls — the iconic finish-line shot.

HYROX was born in 2017 in Hamburg from Pierre Pellegrino and Christian Toetzke with a simple idea: build a "World Series of Fitness Racing" that would be reproducible, measurable and democratic. Unlike the Reebok CrossFit Games, where workouts change every year, in HYROX the format is fixed: 8 km + 8 stations, same loads (with Pro/Open variants), same sequence. This means a 1 h 18 min in Hamburg is directly comparable to one in London, Madrid, Tokyo or New York.

HYROX London ExCel is, today, the largest single event on the global calendar. While Berlin or Hamburg gather ~6,000 athletes and the HYROX Worlds limit slots by qualification, ExCel piles up around 10,000 participants over 5 days, split into heats of 150 to 250 athletes leaving every 30 minutes. It is, literally, the largest functional fitness event on the planet each season.

For London, the venue is perfect: ExCel is a 100,000 m² exhibition centre in the Royal Docks, with direct DLR access, hotels next door, and a concrete-on-rubber surface that fits the indoor 200 m running loop, the 8 station zones, the warm-up area, expo, photo wall and spectator stand all at once. No wind, no rain, no sun — only the clock and you.

See the event page on SportPlan for registration, interactive map and heat schedule.

Image: ExCel interior layout — 200 m running loop + station zone marked.

Unlike a road race, in HYROX the "course" is a closed 200-metre loop that wraps around the station block. Each kilometre of running is 5 laps. After each kilometre, a volunteer directs you to your assigned station, where you do the work, then you return to the loop for the next kilometre. The sequence, identical at every HYROX worldwide, is this:

You start with the SkiErg after the first kilometre. Typical trap: going out too hard. Open athletes should aim for ~1:50–2:00/500 m, Pro for 1:35–1:45. The SkiErg pre-loads your upper body for what's coming.

Standard Open load: 102 kg total (sled included) men / 78 kg women. Pro: 152 kg / 102 kg. Tip: low angle (~45°), arms locked, drive with the legs. Don't push with the shoulders.

Sled with rope, hand-over-hand. Typical trap: standing up. Stay low, weight back, pull with legs and lats. The station where most athletes get stuck through poor technique.

80 metres of burpee + broad jump. One burpee, one long forward jump from the up position. Tip: short efficient jump beats heroic jump. Rhythm, not spectacle.

This is where the race starts to break. Critical tactical fix: row at 80% of your max, not 100%. Hold a sustainable rate (24–28 spm) and a wattage you can actually maintain. If you go out at 1:45/500 m you'll arrive at the next station gassed.

Two kettlebells: 2×24 kg Open men, 2×16 kg women / 2×32 kg Pro men, 2×24 kg women. Four 50 m laps. Typical trap: hand slips. Chalk before the heat, full grip from step one.

Sandbag on shoulder, lunges to the line. 20 kg Open men, 10 kg women / 30 kg Pro men, 20 kg women. Tip: alternate the shoulder every 25 m. Stopping mid-lunge to switch costs ~5 seconds per swap.

100 reps men / 75 reps women with a 9 kg / 6 kg ball, 10 ft (3.05 m) target men / 9 ft (2.75 m) women. Longest, most mental station — and the one that decides your finish time. Plan: sets of 25-25-25-25 with 5 seconds breathing between sets. Stop for 30 seconds and you've already lost the race.

Image: overhead view of the wall balls zone with rows of athletes working — the iconic HYROX shot.

Stations 5 to 7 (Rowing → Farmer's Carry → Sandbag Lunges) are where most finishers lose pace. By then you've covered 5 km of running + 4 stations (~20 minutes of work), your heart rate is at 180+ bpm, your grip strength is dropping fast, and you still have wall balls ahead. The specific transition Rowing → Farmer's Carry is the universal break point: you go from a seated cardio effort to a maximal grip load, on your feet, with no rest. Tactical fix: pace the row at 80%, NOT 100%. Take 10 seconds of conscious breathing at every transition. Save the final matches for wall balls.

Image: athlete crossing the finish line at the ExCel.

The first HYROX London ran in 2022 at Olympia London, with around 1,500 athletes. In 2023 the event moved to ExCel and doubled the participation. By 2024-2025, ExCel had cemented its December edition as the European season finale, integrated into the international calendar that culminates with the HYROX World Championships (June in Stockholm / Nice depending on season).

Pro division records sit around 58:35 (men) and 1:05:42 (women) depending on season and venue, although as the event is indoor and elevation-free, times vary less between venues than in road running. For up-to-date official records, check the official HYROX results archive.

HYROX growth in numbers: 2017 — 600 athletes in Hamburg. 2023 — 200,000 global athletes. 2026 (projected) — 350,000+ athletes across 50+ cities. ExCel London is the crown of that empire.

Registration typically opens in August 2026 for December dates. Heats don't all sell out at once: the first waves go fast as soon as sales open, and weekend Pro slots usually disappear within hours. If you have a specific heat target (to sync with friends), get in on opening day.

Choosing your category:

• Open if it's your first HYROX or you come from general gym training.
• Pro if you're advanced, you've already done an Open under 1 h 15 min, and strength is not your limiter.
• Doubles if you have a training partner — the best entry to the format. You split the work freely between the two of you.
• Relay if you have 4 mates. Each one does 2 km + 2 stations. More cardio, less individual strength.
• Adaptive if you compete with adapted loads — inclusive category with specific divisions.

Image: main entrance at ExCel London, Custom House DLR station in the background.

ExCel London sits in the Royal Docks, East London. The brutal advantage vs. other European venues: two DLR stations (Custom House for ExCel, and Prince Regent) are 2 minutes on foot from the entrance. The Docklands Light Railway connects directly to Bank, Canary Wharf, Stratford and London City Airport.

• London City (LCY) — 5 min direct DLR. The top option if you're flying short-haul European.
• Heathrow (LHR) — ~1 h 30 min via Tube (Piccadilly Line) + DLR transfer.
• Stansted (STN) — ~1 h 30 min via Stansted Express + Tube + DLR.
• Gatwick (LGW) — ~1 h 30 min via Gatwick Express + DLR.
• International rail — Eurostar to St Pancras (Paris, Brussels, Amsterdam) + DLR ~30 min to ExCel.

• Arrive 90 minutes before your heat time.
• Athlete check-in inside ExCel: show your photo ID and your online-signed waiver.
• NO advance bib pickup — everything happens on heat day.
• Warm-up area opens 1 h before — use the warm-up track, not the lounge floor.

ExCel has 4,000 onsite parking spaces (£20–25/day). Unless you're driving in from outside London, the DLR is always faster and cheaper. The M25 on Friday-Saturday morning can turn a 30-min trip into a 90-min one.

Image: Royal Victoria Dock at sunrise with ExCel hotels in the background.

• Aloft London Excel (4*) — directly connected to ExCel via covered walkway.
• CitizenM London Excel (4*) — design hotel 2 min walk away.
• Crowne Plaza London Docklands (4*) — Royal Victoria Dock, water views.
• Holiday Inn Express London Excel (3*) — budget option with breakfast included.
• Travelodge London Excel (2*) — cheapest, basic but functional.

• Hilton London Canary Wharf (4*) — premium chain comfort.
• London Marriott Hotel Canary Wharf (5*) — high-end on the riverside.
• Britannia International Hotel Canary Wharf (4*) — more affordable in the financial district.

• Park Plaza Westminster Bridge (5*) — Big Ben views.
• The Lansbury Heritage Hotel (3*) — boutique East End hotel with good DLR access.

Practical tip: if you want 30 extra minutes of sleep on heat morning, pay the premium for the ExCel hotels. If your heat is in the afternoon and you want to explore London first, Canary Wharf gives the best balance.

Image: digital thermometer at the venue showing ~20 °C — athletes in short sleeves.

Unlike any London outdoor December race, the outside weather doesn't affect the event. ExCel is an industrially climate-controlled hall: ~20 °C, low humidity (40–55%), slightly dry air. The only outdoor variable is how to get to the venue without getting cold: jacket for the 2 minutes from DLR to entrance, race kit underneath.

What can still surprise you:

• Strong air conditioning during the day. If you're waiting for your heat 90 minutes, you'll feel cold. Bring a hoodie for the athlete lounge.
• Chalk dust on farmer's carry and wall balls stations. Bring an inhaler if you have asthma.
• Noise: full-volume music, MC shouting, crowd cheering. Foam earplugs if you need to focus.

Image: athlete training sled push at a HYROX-affiliated gym.

An honest plan to arrive at ExCel ready, assuming intermediate baseline (gym 3-4 days/week + aerobic base 5K under 25 min):

• 3× aerobic running (45–60 min Z2)
• 2× full-body strength (squat/deadlift/press) progressive
• 1× HYROX-style interval: 800 m run + 1 station, 8 rounds

• 2× aerobic running + 1× tempo run (20 min at half-marathon pace)
• 2× HYROX simulation: full 1 km + station, 4–6 rounds
• 1× pure wall ball session: 4×25 reps with 1:30 rest

• 1× full HYROX simulation in gym (8×1 km + 8 stations) — week 7 and 9
• 1× heavy sled push/pull session (sets of 30–50 m above race load)
• 1× rowing 5×1,000 m at race pace
• Maintain 2 Z2 running sessions

• Monday: short HYROX (4×1 km + 4 stations, controlled pace)
• Wednesday: 30 min easy running + activation
• Friday: 15 min running + 5 reps each station at race load
• Saturday/Sunday: rest or walk

No HYROX-affiliated gym nearby: Anytime Fitness and PureGym have increasingly complete kit. The critical pieces are SkiErg, sled (improvise with a gym sled or weight drag), and wall ball (any med ball + wall target).

Use this table to set your station targets based on category and overall finish goal.

How to read: each station time includes the station + the next 1 km of running. For a 1 h 30 min target, you should be finishing station 5 (Row) before the 50-minute mark.

Image: athlete with timer about to start — focus before the buzzer.

• Check-in with ID + waiver.
• Carb up: 30–40 g carbs 90 min before (banana, gel, bar).
• Progressive warm-up: 8–10 min Z2 running + shoulder activation + 5 reps of each key movement.
• 30 min before: gel + 200 ml water + caffeine (if you use it).

Don't go out with the leaders. The first kilometre is a gold trap: cold floor, everyone at 110%. Hold your target pace (use the table). The SkiErg should feel comfortable — if you arrive panting, you went too hard.

This is where you win or lose your time. Sleds are very technical: low angle, leg drive. Burpees: metronomic rhythm, no heroics. People who blow up mid-burpees usually started at 8 reps/min and crashed to 4.

This is where 60% of the field cracks. Row at 80% — repeat, not 100%. Farmers needs grip strength left over: chalk before the heat. Sandbag lunges are boring but relentless: cool head, short steps, switch shoulder every 25 m.

Wall balls decide your time. Ideal plan: 25-25-25-25 with 5 seconds breathing between sets. Athletes who "rest 30 seconds to breathe" lose 60–90 seconds total. If you crash, drop to sets of 10 but NEVER stop more than 8 seconds.

• 200 ml water + electrolytes at the line.
• Walk for 10 min — don't sit down immediately.
• Carb + protein 30 min later (athlete lounge has food included in most heats).

Image: athlete taking a gel in the warm-up zone.

HYROX is a hybrid between a middle-distance run and a functional workout, so the nutrition strategy borrows from both:

• Carb-rich dinner (~6–8 g/kg body weight) — pasta, rice, potato.
• Hydrate with electrolytes throughout the day (not just plain water).
• Skip excess fibre, alcohol, very fatty or spicy meals.

• Breakfast 3 h before: oats + banana + honey (~80 g carbs).
• 90 min before: 30 g fast carbs (gel, gummies, bar).
• 30 min before: 1 extra gel + 200 ml water.
• Caffeine: 3 mg/kg body weight 45 min before (only if you use it routinely).

Unlike a marathon, HYROX lasts ~1 h 30 min for a mid-Open athlete, so you don't need gels mid-race. But some athletes drop a gel at their transition area (station 5) for a mid-race lift. Common practice: gel + a sip of water between Row and Farmers.

• 30 min: 1 g/kg carbs + 0.3 g/kg protein.
• 2 h: full solid meal (rice + chicken + veg, sushi, pizza if you fancy).
• Electrolyte hydration over the next 4–6 h.

Image: full HYROX athlete kit — shoes, compression socks, shorts, technical top, chalk, headband.

The most-asked question. Don't use carbon plates — SkiErg, sled and burpees compress the plate and you lose efficiency. Don't go full minimalist either: loads are heavy. The sweet spot is a hybrid cross-training shoe with good grip:

• Nike Metcon 9 — market reference.
• Reebok Nano X4 — solid run/functional balance.
• NoBull Outwork — favourite of many HYROX athletes.
• Adidas Dropset — strong European alternative.

If you come from pure running: your Pegasus or Cumulus DOES work, but you lose a touch in sled push (compression) and burpees (unstable platform).

• Tight technical shirt (no cotton).
• Compression shorts or tights — loose shorts ride up during farmers carry.
• Mid-cut sports socks — very low socks slip during running.
• Headband or wristband — sweat in the eyes during wall balls is fatal.

• Chalk powder — for farmers carry and wall balls.
• Thin tape for thumbs (heavy wall balls cause blisters).
• GPS watch — useful for run splits, NOT necessary.
• Small towel in the athlete lounge.

• Hydration belt — water stations at every station.
• Poles, sunglasses, cap — everything is indoor.
• Mid-race gels (unlike a marathon).

Open if it's your first HYROX or you come from general gym training. Pro if you've already done an Open under 1 h 15 min and max strength is not your limiter. Pro loads are ~50% heavier (e.g. sled push 152 kg vs. 102 kg in men) and the cutoff is stricter.

HYROX Worlds (Stockholm or Nice, June) reserves slots for top finishers from each major race. For HYROX London ExCel 2026, the top 50 men and top 50 women in Pro automatically qualify. For Open, slots are time-based (typically sub-1 h 05 men / sub-1 h 15 women). Check hyrox.com/worlds for current rules.

Yes, Doubles is a joint registration — the two of you sign up together and share one bib. Work split per station is free: only one works at a time, the other rests. Same loads as Open individual, but split between you.

Different sports. Spartan is outdoor with variable obstacles (climb, traverse, sandbag carry) at 5K/10K/21K. HYROX is indoor, fixed format, ~10 km total. HYROX requires more raw strength (sleds, sandbag lunges) and is more reproducible/comparable. Spartan demands more technical obstacle skill and variable endurance. Most athletes say HYROX is "more painful" because you can't slow down — the clock runs the whole time.

Nike Metcon 9 is the market reference. Reebok Nano X4 and NoBull Outwork are the most popular alternatives. Avoid carbon plates — you lose efficiency in sled push. If you come from pure running, your Pegasus works, but you'll lose a touch in load stations.

Three rules: (1) Squat deep, no half-squats. (2) Drive the ball, don't throw it with your arms — engine is the legs. (3) Sets of 25 with 5–8 seconds rest. Break the rhythm and rest 30 seconds and you lose the war. The technique that fails in wall balls is the one practised only fresh — drill wall balls fatigued, after a 1 km run.

If you arrive more than 5 minutes late, you don't race. HYROX doesn't allow same-day heat changes. If you're cutting it close, sprint to check-in and beg — volunteers have very limited flexibility. Plan A: arrive 90 min before. Plan B does not exist.

Yes. Spectator passes cost £15–25, are sold per day, and give access to the indoor stand. You'll see all stations, the running loop, podiums, and the finish line. Tip: go on Sunday, when Pro heats concentrate and you'll see the fastest times. If you go to support a finisher, arrive 30 min before their heat to catch them at check-in.

• HYROX London official
• hyrox.com — global calendar
• ExCel London — venue info
• HYROX Wikipedia
• HYROX UK Instagram

• Full HYROX and DEKA Europe 2026 calendar
• HYROX vs CrossFit vs Spartan compared
• HYROX London ExCel 2026 event page

Have you raced HYROX London before? Share your wall-ball split in the comments — we update this guide with real feedback every season.