Your Ultimate Guide to the F45 HYROX London Race 2024! 🏋️♀️🏃♂️
HYROX is the world’s largest indoor fitness race, combining running and functional fitness in an electrifying, high-energy event. Whether you’re a first-timer or a seasoned competitor, HYROX London promises an unforgettable experience at ExCeL London this weekend.
Here’s everything you need to know to crush it on race day!
What is HYROX?
HYROX is a global fitness competition that combines 8 x 1 km runs 🏃♂️ with 8 functional workout stations 💪. But there’s more—each lap also includes roughly 800m of running within the Roxzone, meaning you’re covering closer to 8.8 km in total!
Workouts include sled pushes, farmer’s carries, burpee broad jumps, and wall balls. It’s a true test of strength, endurance, and mental grit, making it the ultimate challenge for fitness lovers.
Event Overview
📅 Dates: Friday, November 29 – Sunday, December 1, 2024
📍 Venue: ExCeL London (Royal Victoria Dock, 1 Western Gateway, London E16 1XL)
Race Categories & Start Times
Start times are being released now, so check your inbox for confirmation! Be sure to arrive at least 60 minutes before your scheduled start time. Here’s the race schedule:
Friday, November 29, 2024
• 👬 HYROX DOUBLES MEN: 8:00 am – 9:30 am
• 💪 HYROX MEN: 9:50 am – 12:00 pm
• 👫 HYROX DOUBLES MIXED: 12:20 pm – 2:10 pm
• 🏋️♀️ HYROX PRO DOUBLES WOMEN: 2:30 pm
• 💥 HYROX PRO WOMEN: 2:40 pm – 2:50 pm
• 👭 HYROX DOUBLES WOMEN: 3:20 pm – 5:10 pm
• 🔥 HYROX WOMEN: 5:30 pm – 7:20 pm
• 🏅 HYROX PRO MEN: 7:50 pm – 8:10 pm
• ⚡ HYROX PRO DOUBLES MEN: 8:20 pm – 8:30 pm
Saturday, November 30, 2024
• 👭 HYROX DOUBLES WOMEN: 8:00 am – 12:10 pm
• 💪 HYROX MEN: 12:40 pm – 6:30 pm
• 🏋️♀️ HYROX PRO DOUBLES WOMEN: 6:50 pm – 7:00 pm
• 💥 HYROX PRO WOMEN: 7:10 pm – 7:20 pm
• 🏅 HYROX PRO MEN: 7:50 pm – 8:20 pm
• ⚡ HYROX PRO DOUBLES MEN: 8:30 pm – 8:50 pm
Sunday, December 1, 2024
• 👬 HYROX DOUBLES MEN: 8:00 am – 11:40 am
• 🔥 HYROX WOMEN: 12:10 pm – 3:30 pm
• 👫 HYROX DOUBLES MIXED: 4:00 pm – 7:00 pm
• 🏃♂️ HYROX MEN’S RELAY: 7:20 pm
• 👫 HYROX MIXED RELAY: 7:25 pm
• 👩👩👧👦 HYROX WOMEN’S RELAY: 7:30 pm – 7:35 pm
Race Day Essentials
Ticket Collection 🎟️
• Bring your QR code from your registration email (printed or digital) AND a valid photo ID for verification.
• Collect your race bib and timing chip at the registration desk.
Bag Drop 🎒
• A secure bag drop is available—label your bag with your race number for easy retrieval.
Course Navigation
• Look out for the lap count boards on the running course to confirm which lap you’re on.
• Count your laps out loud to avoid confusion.
• Enter the course through the IN arch and exit through the OUT arch to prevent time penalties.
Station Rules & Penalties
• Each station has specific rules. Familiarize yourself with these in the race pack available online to avoid penalties.
Facilities
• Changing Rooms: Available, but there are no showers at the venue 😭.
• Hydration Stations: Water stations are set up throughout the racecourse and warm-up areas.
Training Tips
Running
• Practice running based on effort and feel, as GPS watches are unreliable in indoor venues.
Workouts
• Focus on functional fitness exercises like sled pushes, burpees, and farmer’s carries to prepare for the race stations.
Nutrition & Hydration
Pre-Race Nutrition
• Opt for small, easily digestible carbs in the hours leading up to your start time. Examples: squares bars, bananas, or rice cakes.
Electrolytes
• Hydrate with electrolytes to maintain energy and avoid cramping.
Mindset
• Remember: You paid to do this! As tough as it will get, embrace the challenge and enjoy the experience.
• Stay positive, focus on one station at a time, and give it your best effort.
Train Smarter with EDGE
Take your HYROX prep to the next level with EDGE, your ultimate training companion. Whether you’re aiming for a strong finish or a personal best, EDGE offers:
• HYROX-Specific Workouts: Functional strength and endurance programs tailored to the race format.
• Progress Tracking: Stay on top of your goals with real-time insights.
• Pacing Strategies: Train smarter to conquer the Roxzone and beyond.
Perfect for HYROX and other fitness competitions, EDGE ensures you’re prepared to perform at your peak.
Enjoy the Experience!
HYROX London isn’t just a competition—it’s a celebration of fitness, community, and personal growth. Whether you’re aiming for the podium or just here to finish, take a moment to soak in the atmosphere, cheer on your fellow athletes, and enjoy the ride.
See you at the start line! 🏋️♂️🔥