London's fitness calendar is getting another race format to consider in 2026. FLATOUT combines running with functional workout zones, giving active exercisers a structured challenge built around repeated 500-metre runs and eight different stations.
For someone who already trains in the gym or mixes running with strength work, the format offers a clear question to work towards: how does your training hold up when the running and functional work keep coming back?

What Makes the FLATOUT Format Different?

FLATOUT covers 4km of total running, split into eight 500-metre sections. A workout zone follows each run, so participants repeatedly move between running and functional movements throughout the race.
The eight zones include SkiErg, goblet squats, BikeErg, CTF, RowErg, farmer carries, lunges and GTOs. The format gives each movement its own place on the course while keeping the running sections short enough to create a repeated rhythm.
Loads scale by division and gender, with SOLO men's goblet squats set at 16 kilograms and the women's standard at 12 kilograms, while ELITE raises the loads further. The core course stays familiar across the categories, while the loads and format change depending on who is racing.
That structure also means pacing matters. You have eight separate runs to manage, with a workout waiting after each one. Going too hard early can change how the later zones feel, so knowing how to manage your effort becomes part of the challenge.

What Should You Know About Fitness Events in London in 2026?

The adult formats run the same eight zones and the same 4 kilometres of running. What changes between them is who's carrying the work, and how much of it.

SOLO
You take on all eight zones alone: a 1.2km SkiErg, 100 goblet squats, a 2.5km BikeErg, 50 reps of CTF, a 1.2km RowErg, a farmer carry, sandbag lunges and a GTO finish, with a 500 metre run before every zone. The women's and men's loads vary by movement, from 10kg to 16kg across the listed stations.

DOUBLES
The same eight zones apply, but you split the reps and distance with a partner however works best for you. Goblet squats still total 100 between the pair, farmer carries and lunges follow standards close to SOLO, and the 4 kilometres of running gets shared across the two of you rather than run solo.

ELITE
ELITE runs the identical eight zones and weight standards as SOLO, with one addition: a weighted vest worn for the whole course, 3 kilograms for women and 5 for men.

RELAY
Four participants split the eight zones between them, each one covering a share of the running and a share of the stations. Standards shift slightly by division; mixed teams blend weights across genders zone by zone rather than applying a single standard across the board.

How Does FLATOUT Include Younger Participants?

FLATOUT also has dedicated formats for younger athletes.
NEXTGEN is divided into three age groups: 8 to 10, 11 to 13, and 14 to 15. The running distance and workout demands increase across the age groups, with movements including SkiErg, squats, crab walks, CTF, rowing, farmer carries, lunges, and GTOs.
SIDEKICKS pairs an adult with a junior participant. The pair moves through running and workout sections together, with junior-specific distances and loads built into the format. Depending on age, the total running distance ranges from 1.5km to 2km.

Fitness Challenges in London 2026: When and Where Does It Happen?

FLATOUT takes over Old Billingsgate Market in London from 25 to 27 September 2026. Entries are open, with no booking fees attached and a free tee, medal and pro photo included with every entry.
Spectators walk in without paying a thing too, so bringing people along to watch costs nothing extra. The six formats are SOLO, DOUBLES, ELITE, RELAY, NEXTGEN and SIDEKICKS. Choose the category that fits how you want to take on the course, then get your training ready for Old Billingsgate, 25 to 27 September 2026.

To learn more about the event, please visit here: https://weareflatout.co.uk/flatout-london