Introduction: A major but misunderstood change
HYROX has confirmed that the London Excel event will introduce the UK’s first indoor single lap running course. The announcement has generated excitement among athletes who want smoother flow, fewer bottlenecks and a cleaner pacing rhythm. However, it has also sparked misconceptions that a one lap course is automatically faster or fundamentally different from previous builds.
The reality is more balanced. Single lap courses are not new to HYROX. They have already appeared in cities such as Berlin and Auckland, although both were outdoor events. What makes London Excel significant is that it brings the format indoors in a venue large enough to support a full uninterrupted loop.
This article explains why HYROX made the change, how it affects your race experience and what the latest insights from HYROX officials and performance experts mean for athletes preparing for Season 2025/2026.
“London Excel is not the first one lap HYROX course, but it is the first indoor single lap in the UK. Faster races depend on design, density and environment, not lap count alone.” – RB100.Fitness
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What the single lap course actually means
A one lap HYROX layout is a full kilometre loop around the arena. This removes the multi lap structure where athletes repeat the same smaller section several times.
Benefits may include:
- Fewer repeated turns
- Less athlete merging
- A clearer sense of progression
- Potentially reduced congestion in peak heats
- More spectator visibility across the course
But HYROX officials are clear that these benefits are not guaranteed and depend entirely on the venue.
According to Mat Lock in Red Bull’s interview:
https://www.redbull.com/gb-en/hyrox-one-lap-format-explained-interview
Many athletes perceive single lap courses as faster, but environmental factors play a much bigger role.
Why HYROX introduced the one lap design in London
The shift is part of HYROX’s ongoing evolution as it refines race flow and athlete experience across global venues.
Reasons cited by HYROX and performance experts include:
1. Improved movement flow
A single loop reduces repeated high traffic areas, which can help athletes stay in rhythm.
2. Better use of large venues
London Excel has the space to support longer straights and wider corners.
3. Enhanced spectator experience
Crowds can see athletes more clearly without constant lane overlaps.
4. Alignment with international builds
Single lap courses have already proven successful in outdoor events like Berlin and Auckland.
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One lap does not automatically mean faster
This point cannot be overstated. Mat Lock explains that performance depends on the entire environmental package, not the lap count.
These factors influence race speed more than the number of laps:
- Total number of turns
- Width of running lanes
- Temperature
- Humidity
- Floor surface
- Athlete density
- Flow into and out of stations
To illustrate, he highlights the early 2025 Glasgow event. Despite being a four lap course shaped by venue constraints:
- Lauren Weeks set a new world record
- James Kelly finished one second off the men’s world record
This proves that efficient design matters more than lap count.
How the London one lap layout affects your race strategy
Consistency becomes easier
Long straights help athletes:
- Stabilise breathing
- Maintain posture
- Hold predictable pacing
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Transitions may feel smoother
With fewer merges, athletes may enter stations in clearer waves rather than large clusters.
Mental load is reduced
Fewer turns mean fewer tactical decisions. This supports cleaner pacing through difficult mid race kilometres.
Passing becomes safer
One long loop means faster athletes can overtake without the repeated tight corners of multi lap builds.
How to prepare for a single lap HYROX event
Train long uninterrupted intervals
Use:
- 800 m efforts
- 1 km repeats
- Treadmill tempo runs
Practise running wide controlled corners
Even with fewer turns, form during cornering affects pacing.
Simulate smoother flow
Use outdoor loops, track sections or indoor straights to practise uninterrupted rhythm.
Prepare mentally for more open running
Use cues such as:
- “Settle early”
- “Hold rhythm”
- “Smooth on the straights”
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Summary: A new chapter, not a new rulebook
HYROX London Excel’s indoor one lap course represents a refinement in race design rather than a radical new format. It can improve flow, create smoother pacing and enhance spectator visibility, but it does not guarantee faster times. Course performance still depends on lane width, temperature, congestion and overall environmental conditions.
The significance of London lies in HYROX’s willingness to evolve, experiment and optimise the athlete experience.
“Course design evolves. Athlete adaptation follows. London’s one lap layout is part of that evolution.” – RB100.Fitness
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