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Terminal 4 to Terminal 1 at Heathrow

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I have never traveled overseas and have a flight in a few days from Houston to Heathrow Terminal 4. I need to get to Terminal 1 for a flight to Cyprus. After talking with a friend from the UK yesterday, I'm very concerned I'm not going to make the connection (2.5 hours) if for any reason the flight is delayed. He says it takes forever to get between terminals at Heathrow so he avoids the airport altogether.

If I miss my flight to Cyprus, there isn't another one for a couple days, so I miss my meeting(s).

Has anyone else gone from T4 to T1 without trouble? My travel agent said United would check my baggage direct to Cyprus (flying on United to London and then Aegean to Cyprus). But my friend even questioned that, so I am not sure if I'll need to pick up luggage.

Any comments or advice for a nervous traveler?

Thanks so much.

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