| Serpentine South (Eastbound) | 1.49 km | -5 m | -0.1% |
| Serpentine South - 500m interval training | 0.50 km | -3 m | -0.3% |
| 250M - Lower Serpentine | 0.21 km | 2 m | 0.2% |
| East sprint serpentine | 0.37 km | 5 m | 1.0% |
| Constitution Hill Eastbound | 0.51 km | -6 m | -1.1% |
| Embankment This way | 1.81 km | -13 m | -0.5% |
| Embankment Bridge to Waterloo Bridge | 0.48 km | -10 m | -0.9% |
| Waterloo to Blackfriar lights before underpass | 0.79 km | -9 m | -0.3% |
| Blackfriars Ramp Sprints | 0.09 km | -3 m | -2.8% |
| Blackfriars Bridge to Millennium Bridge (Full) | 0.49 km | -3 m | -0.1% |
| North Bank Sprint | 0.38 km | 2 m | 0.1% |
| Mind the tourist sprint | 0.15 km | 2 m | 1.1% |
| Seething Lane Climb | 0.46 km | 45 m | 9.7% |
| Ramsgate to Prospect | 1.05 km | -7 m | -0.1% |
| The Canal 1.5 | 2.41 km | 10 m | 0.4% |
| Regent's Canal: Rhodeswell Rd to Mile End Rd (northbound) | 0.65 km | 7 m | 0.9% |
| Regent's Canal: Mile End Bridge to Train Bridge (northbound) | 0.37 km | 2 m | 0.1% |
| Regent's Canal: Mill park to old ford (northbound) | 0.56 km | 3 m | 0.1% |
| Regent's Canal: RomanRd Bridge to Old Ford Bridge (northbound) | 0.23 km | 1 m | 0.6% |
| Regent's Canal: Old Ford Bridge to Bonner Bridge (northwesterly) | 0.37 km | 3 m | 0.7% |
| Canal Run Vicky to Broadway | 1.30 km | 4 m | 0.1% |
| Regent's Canal: Bonner Bridge to CamHeath Bridge (westbound) | 0.62 km | -2 m | -0.2% |
| Regent's Canal: Canal Gate to Broadway Mkt (westbound) | 0.78 km | -3 m | -0.1% |
| Regent's Canal: Canal Gate to CamHeath Rd bridge (westbound) | 0.31 km | -1 m | -0.0% |
| Mare St - Broadway Market Regent's Canal Sprint | 0.46 km | -3 m | -0.2% |
| Cat & Mutton Bridge to Queensbridge Rd | 0.54 km | 4 m | 0.6% |
| Broadway Mile | 1.71 km | 5 m | 0.2% |
| Canal bridge-bridge 5 back | 0.11 km | -0 m | -0.3% |
| 'Tween bridges dash | 0.44 km | 2 m | 0.2% |
| John and Nick's Canal Run | 0.97 km | -1 m | -0.2% |
| Bridge to Bridge E-W. | 1.21 km | 3 m | 0.2% |
| canal bridge-bridge 2 back | 0.33 km | 1 m | 0.2% |
| n1 canal dash | 0.64 km | 30 m | 2.9% |
| Canal bridge-bridge 1 back | 0.25 km | -1 m | -0.4% |
| Hoxton-Angel On The Canal | 1.00 km | -16 m | -0.3% |
| Sprint 2 | 0.27 km | 3 m | 1.2% |
| Canaletto | 0.46 km | -6 m | -1.3% |
| Islington Tunnel to Camden Bridge | 2.23 km | 9 m | 0.1% |
| Maiden Lane Bridge to Gray's Inn Bridge | 1.22 km | 8 m | 0.4% |
| Running on Water! | 0.60 km | 4 m | 0.5% |
| Camden Lock | 1.59 km | 10 m | 0.6% |
| Regent's Canal - Camley Street to Regent's Park | 2.07 km | 14 m | 0.5% |
| 2nd Sprint to bridge | 0.47 km | -6 m | -0.1% |
| canal stretch | 1.08 km | 9 m | 0.3% |
| 3rd Sprint to bridge | 0.09 km | 2 m | 1.5% |
| 4th sprint to bridge | 0.11 km | 1 m | 1.0% |
| Canal Sprint: Zoo Br #2 | 0.22 km | -1 m | -0.4% |
| Canal Sprint: Zoo Br #1 | 0.18 km | 5 m | 2.0% |
| Kims Regents Canal Short run | 0.52 km | 4 m | 0.8% |
| Regent's Canal 1km | 1.03 km | -9 m | -0.4% |
