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25 Hours
Monday:
Strength:
Every 90 seconds x 5
1 Squat Clean
+
8 minutes to establish a max Squat clean
Conditioning:
0-2 mins:
20/15 Cal Row
AMRAP
Power Clean
2-4 mins:
20/15 Cal Ski
AMRAP
Front Squat
rest 2 mins x4
Tuesday:
Strength:
Every 90 seconds x 12
A) 6 Incline Barbell Bench Press
B) 8/8 Dumbbell Row
C) 20 Sec Piked Handstand Hold + 10 Banded Pull Apart
EMOM 9
A) 12 Kettlebell Side bends
B) 12 Kettlebell Side Bends
C) 10 Hammer Curl
Conditioning:
For time
15/10 cal Ass Bike
Pool Run
30/20 cal Ass Bike
Park Run
Wednesday:
Strength:
Every 2 minutes x 5
5 Romanian Deadlift from the rack
work to a 5RM
Conditioning:
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 air squat
Thursday:
Strength:
Every 2 minutes x 5
6/6 Barbell Back Rack Box step ups
EMOM 15
Min 1 - 20-30 second Tuck Hold
Min 2 - 12 alternating Curtsy Squat
Min 3 - 10 Piked Leg Raise
Conditioning:
AMRAP 12
18 American Kettlebell Swing
6 Box Jump
10 TTB
6 Box Jump
Friday:
Strength:
EMOM 6
M1 -2 Tall Split Jerk
M2 - 2 Split Jerk
Every 75 seconds x 6
1 Split Jerk
Conditioning:
12 rounds for time
5 Sandbag Squats
5 STOH
2 wall walks
Saturday:
Saturday Session with Coach Jamie
Saturday/ Sunday Strength:
Every 2 mins x 5
5 3 3 2 2
Bench Press
rest 2 mins
12 minutes to work to tough Deadlift
RPE8
+ 2 sets
AMRAP @ 75%
rest 3 mins
Sunday Sweat:
AMRAP 35
Park Run
50 Wall balls
40 Box Jump
30 V-Ups
20 Dual Kettlebell Deadlift
GYMNASTICS
This week we continue working on inversions with handstand walks. Get ready for floor, box, wall and freestanding drills with a spotter to master control and awareness all the while developing confidence when moving upside down.
HYBRID FITNESS
This week we continue ramping up preparation for Apex. Working on some hinge capacity with the ball slams and ski erg into running as well as some heavy sandbag work mixed in with running and rowing.
MOBILITY
This second session continues to develop mobility through the shoulders and upper back, building on the foundations of awareness, control, and ease established in Session 1. The focus now shifts toward creating greater fluidity and coordination between the scapula, ribcage, and spine, allowing movement to feel more expansive and connected.
Through gentle, progressive sequences, the shoulders will explore a wider range of motion in multiple directions while the breath supports softness and responsiveness through the chest and upper body. The session will also begin to integrate the hips and rotational patterns more fully, encouraging the body to move as one connected system rather than isolated parts
WEIGHTLIFTING
This week we have a snatch complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into a power snatch EMOM. Then we are hitting a partner version of Macho Man. Finishing on triples on the front squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
90 sec at 6/10
30 sec recovery
x3
30 sec at 8/10
30 sec recovery
x3
3 mins rest
Repeat sequence 3x over
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400 @ 5k pace, 30s rest
400 @ 3k pace, 40s rest
400 @ 1k pace, 60s rest
400 @ best effort, 2min 30s rest
Session ends at 6.55am. Groups do as many rounds as they can. Finish on the rep you are on.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
8-12 x
400m
60 sec rest
These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running:
Warm up:
10mins easy as a group, building pace after 5mins
Main set:
6X
1min @ 9RPE; 6mins @ 6RPE
Cool down:
5mins easy jog into a walk
Raising lactate in the 1mins; working on clearance at close to threshold in the 6mins. The aim? To be more efficient at clearing the lactate produced and run faster for longer.
Monday:
Strength:
Every 90 seconds x 5
1 Squat Clean
+
8 minutes to establish a max Squat clean
Conditioning:
0-2 mins:
20/15 Cal Row
AMRAP
Power Clean
2-4 mins:
20/15 Cal Ski
AMRAP
Front Squat
rest 2 mins x4
Tuesday:
Strength:
Every 90 seconds x 12
A) 6 Incline Barbell Bench Press
B) 8/8 Dumbbell Row
C) 20 Sec Piked Handstand Hold + 10 Banded Pull Apart
EMOM 9
A) 12 Kettlebell Side bends
B) 12 Kettlebell Side Bends
C) 10 Hammer Curl
Conditioning:
For time
15/10 cal Ass Bike
Pool Run
30/20 cal Ass Bike
Park Run
Wednesday:
Strength:
Every 2 minutes x 5
5 Romanian Deadlift from the rack
work to a 5RM
Conditioning:
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 air squat
Thursday:
Strength:
Every 2 minutes x 5
6/6 Barbell Back Rack Box step ups
EMOM 15
Min 1 - 20-30 second Tuck Hold
Min 2 - 12 alternating Curtsy Squat
Min 3 - 10 Piked Leg Raise
Conditioning:
AMRAP 12
18 American Kettlebell Swing
6 Box Jump
10 TTB
6 Box Jump
Friday:
Strength:
EMOM 6
M1 -2 Tall Split Jerk
M2 - 2 Split Jerk
Every 75 seconds x 6
1 Split Jerk
Conditioning:
12 rounds for time
5 Sandbag Squats
5 STOH
2 wall walks
Saturday:
Saturday Session with Coach Jamie
Saturday/ Sunday Strength:
Every 2 mins x 5
5 3 3 2 2
Bench Press
rest 2 mins
12 minutes to work to tough Deadlift
RPE8
+ 2 sets
AMRAP @ 75%
rest 3 mins
Sunday Sweat:
AMRAP 35
Park Run
50 Wall balls
40 Box Jump
30 V-Ups
20 Dual Kettlebell Deadlift
GYMNASTICS
This week we continue working on inversions with handstand walks. Get ready for floor, box, wall and freestanding drills with a spotter to master control and awareness all the while developing confidence when moving upside down.
HYBRID FITNESS
This week we continue ramping up preparation for Apex. Working on some hinge capacity with the ball slams and ski erg into running as well as some heavy sandbag work mixed in with running and rowing.
MOBILITY
This second session continues to develop mobility through the shoulders and upper back, building on the foundations of awareness, control, and ease established in Session 1. The focus now shifts toward creating greater fluidity and coordination between the scapula, ribcage, and spine, allowing movement to feel more expansive and connected.
Through gentle, progressive sequences, the shoulders will explore a wider range of motion in multiple directions while the breath supports softness and responsiveness through the chest and upper body. The session will also begin to integrate the hips and rotational patterns more fully, encouraging the body to move as one connected system rather than isolated parts
WEIGHTLIFTING
This week we have a snatch complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into a power snatch EMOM. Then we are hitting a partner version of Macho Man. Finishing on triples on the front squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
90 sec at 6/10
30 sec recovery
x3
30 sec at 8/10
30 sec recovery
x3
3 mins rest
Repeat sequence 3x over
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400 @ 5k pace, 30s rest
400 @ 3k pace, 40s rest
400 @ 1k pace, 60s rest
400 @ best effort, 2min 30s rest
Session ends at 6.55am. Groups do as many rounds as they can. Finish on the rep you are on.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
8-12 x
400m
60 sec rest
These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running:
Warm up:
10mins easy as a group, building pace after 5mins
Main set:
6X
1min @ 9RPE; 6mins @ 6RPE
Cool down:
5mins easy jog into a walk
Raising lactate in the 1mins; working on clearance at close to threshold in the 6mins. The aim? To be more efficient at clearing the lactate produced and run faster for longer.
Monday:
Strength:
Every 90 seconds x 5
1 Squat Clean
+
8 minutes to establish a max Squat clean
Conditioning:
0-2 mins:
20/15 Cal Row
AMRAP
Power Clean
2-4 mins:
20/15 Cal Ski
AMRAP
Front Squat
rest 2 mins x4
Tuesday:
Strength:
Every 90 seconds x 12
A) 6 Incline Barbell Bench Press
B) 8/8 Dumbbell Row
C) 20 Sec Piked Handstand Hold + 10 Banded Pull Apart
EMOM 9
A) 12 Kettlebell Side bends
B) 12 Kettlebell Side Bends
C) 10 Hammer Curl
Conditioning:
For time
15/10 cal Ass Bike
Pool Run
30/20 cal Ass Bike
Park Run
Wednesday:
Strength:
Every 2 minutes x 5
5 Romanian Deadlift from the rack
work to a 5RM
Conditioning:
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 air squat
Thursday:
Strength:
Every 2 minutes x 5
6/6 Barbell Back Rack Box step ups
EMOM 15
Min 1 - 20-30 second Tuck Hold
Min 2 - 12 alternating Curtsy Squat
Min 3 - 10 Piked Leg Raise
Conditioning:
AMRAP 12
18 American Kettlebell Swing
6 Box Jump
10 TTB
6 Box Jump
Friday:
Strength:
EMOM 6
M1 -2 Tall Split Jerk
M2 - 2 Split Jerk
Every 75 seconds x 6
1 Split Jerk
Conditioning:
12 rounds for time
5 Sandbag Squats
5 STOH
2 wall walks
Saturday:
Saturday Session with Coach Jamie
Saturday/ Sunday Strength:
Every 2 mins x 5
5 3 3 2 2
Bench Press
rest 2 mins
12 minutes to work to tough Deadlift
RPE8
+ 2 sets
AMRAP @ 75%
rest 3 mins
Sunday Sweat:
AMRAP 35
Park Run
50 Wall balls
40 Box Jump
30 V-Ups
20 Dual Kettlebell Deadlift
GYMNASTICS
This week we continue working on inversions with handstand walks. Get ready for floor, box, wall and freestanding drills with a spotter to master control and awareness all the while developing confidence when moving upside down.
HYBRID FITNESS
This week we continue ramping up preparation for Apex. Working on some hinge capacity with the ball slams and ski erg into running as well as some heavy sandbag work mixed in with running and rowing.
MOBILITY
This second session continues to develop mobility through the shoulders and upper back, building on the foundations of awareness, control, and ease established in Session 1. The focus now shifts toward creating greater fluidity and coordination between the scapula, ribcage, and spine, allowing movement to feel more expansive and connected.
Through gentle, progressive sequences, the shoulders will explore a wider range of motion in multiple directions while the breath supports softness and responsiveness through the chest and upper body. The session will also begin to integrate the hips and rotational patterns more fully, encouraging the body to move as one connected system rather than isolated parts
WEIGHTLIFTING
This week we have a snatch complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into a power snatch EMOM. Then we are hitting a partner version of Macho Man. Finishing on triples on the front squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
90 sec at 6/10
30 sec recovery
x3
30 sec at 8/10
30 sec recovery
x3
3 mins rest
Repeat sequence 3x over
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400 @ 5k pace, 30s rest
400 @ 3k pace, 40s rest
400 @ 1k pace, 60s rest
400 @ best effort, 2min 30s rest
Session ends at 6.55am. Groups do as many rounds as they can. Finish on the rep you are on.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
8-12 x
400m
60 sec rest
These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running:
Warm up:
10mins easy as a group, building pace after 5mins
Main set:
6X
1min @ 9RPE; 6mins @ 6RPE
Cool down:
5mins easy jog into a walk
Raising lactate in the 1mins; working on clearance at close to threshold in the 6mins. The aim? To be more efficient at clearing the lactate produced and run faster for longer.
Monday:
Strength:
Every 90 seconds x 5
1 Squat Clean
+
8 minutes to establish a max Squat clean
Conditioning:
0-2 mins:
20/15 Cal Row
AMRAP
Power Clean
2-4 mins:
20/15 Cal Ski
AMRAP
Front Squat
rest 2 mins x4
Tuesday:
Strength:
Every 90 seconds x 12
A) 6 Incline Barbell Bench Press
B) 8/8 Dumbbell Row
C) 20 Sec Piked Handstand Hold + 10 Banded Pull Apart
EMOM 9
A) 12 Kettlebell Side bends
B) 12 Kettlebell Side Bends
C) 10 Hammer Curl
Conditioning:
For time
15/10 cal Ass Bike
Pool Run
30/20 cal Ass Bike
Park Run
Wednesday:
Strength:
Every 2 minutes x 5
5 Romanian Deadlift from the rack
work to a 5RM
Conditioning:
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 air squat
Thursday:
Strength:
Every 2 minutes x 5
6/6 Barbell Back Rack Box step ups
EMOM 15
Min 1 - 20-30 second Tuck Hold
Min 2 - 12 alternating Curtsy Squat
Min 3 - 10 Piked Leg Raise
Conditioning:
AMRAP 12
18 American Kettlebell Swing
6 Box Jump
10 TTB
6 Box Jump
Friday:
Strength:
EMOM 6
M1 -2 Tall Split Jerk
M2 - 2 Split Jerk
Every 75 seconds x 6
1 Split Jerk
Conditioning:
12 rounds for time
5 Sandbag Squats
5 STOH
2 wall walks
Saturday:
Saturday Session with Coach Jamie
Saturday/ Sunday Strength:
Every 2 mins x 5
5 3 3 2 2
Bench Press
rest 2 mins
12 minutes to work to tough Deadlift
RPE8
+ 2 sets
AMRAP @ 75%
rest 3 mins
Sunday Sweat:
AMRAP 35
Park Run
50 Wall balls
40 Box Jump
30 V-Ups
20 Dual Kettlebell Deadlift
GYMNASTICS
This week we continue working on inversions with handstand walks. Get ready for floor, box, wall and freestanding drills with a spotter to master control and awareness all the while developing confidence when moving upside down.
HYBRID FITNESS
This week we continue ramping up preparation for Apex. Working on some hinge capacity with the ball slams and ski erg into running as well as some heavy sandbag work mixed in with running and rowing.
MOBILITY
This second session continues to develop mobility through the shoulders and upper back, building on the foundations of awareness, control, and ease established in Session 1. The focus now shifts toward creating greater fluidity and coordination between the scapula, ribcage, and spine, allowing movement to feel more expansive and connected.
Through gentle, progressive sequences, the shoulders will explore a wider range of motion in multiple directions while the breath supports softness and responsiveness through the chest and upper body. The session will also begin to integrate the hips and rotational patterns more fully, encouraging the body to move as one connected system rather than isolated parts
WEIGHTLIFTING
This week we have a snatch complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into a power snatch EMOM. Then we are hitting a partner version of Macho Man. Finishing on triples on the front squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
90 sec at 6/10
30 sec recovery
x3
30 sec at 8/10
30 sec recovery
x3
3 mins rest
Repeat sequence 3x over
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400 @ 5k pace, 30s rest
400 @ 3k pace, 40s rest
400 @ 1k pace, 60s rest
400 @ best effort, 2min 30s rest
Session ends at 6.55am. Groups do as many rounds as they can. Finish on the rep you are on.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
8-12 x
400m
60 sec rest
These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running:
Warm up:
10mins easy as a group, building pace after 5mins
Main set:
6X
1min @ 9RPE; 6mins @ 6RPE
Cool down:
5mins easy jog into a walk
Raising lactate in the 1mins; working on clearance at close to threshold in the 6mins. The aim? To be more efficient at clearing the lactate produced and run faster for longer.
If you stand in one place long enough, you start to see patterns. Not just in the way people move but in the way they behave, which ultimately leads to the way they move even if they do not know it yet.
In 2020 Tom entered Muscat 70.3 triathlon. I am not sure either of us would know what would play out over the coming 6 years. I have always loved watching races. Having someone to support in the race gives it even more reason, more purpose, more fun, more focus. I have always been grateful to the InnerFight community who have taken on events locally and internationally of all descriptions. It gives me someone to support, an unneeded excuse to watch how a field of humans behave. A chance to learn more about our species in such a range of conditions.
6 years on in Muscat we are standing at the swim start. I make a quick calculation as the sun rises over the starting arches, the athletes ready to take on this testing distance of the half Ironman. I conclude that I have spent in excess of 25 hours watching just this race in my 5 visits. Not racing. Just watching, observing, supporting and getting home and filling my black book with what I saw. More questions, some answers. It’s epic.
The swim finishes and faces already tell a story, some look like a fun read but for others they are deep in a horror chapter. Will it last? The early bike splits on the tracker start exposing decisions made months ago, we know this but I still wonder what is in the athletes mind at the point I see the story play out through the dot watching app. And by the final 10km of the run, there is nowhere left to hide, even as a spectator you can feel the rawness of this race through more than one sense.
Heat is honest but for the most part quiet, it doesn’t shout, sometimes you do not even know it is there. In the background it is doing its work, removing one layer after another, and then another. It exposes so many things but ultimately it exposes preparation, or the absence of it.
This, like many races are a mirror, they are just long enough for you to confront yourself, to have a look, to see if that person you see through the sweat in your eyes is the person you think it is. You can bluff in training (until we set the traps for you to fall in to), you can negotiate a business meeting and if you are well trained you have no issues rationalising poor habits.
The game changes on race day when you no longer control key variables, your tri suit is salt stained, your internal thermostat is screaming at you, but you are only 1 lap into the 3 lap run course. Oh and you can see the sun rising higher which means only one thing.
On this course there is no negotiation, you need all of your energy to hold onto the narrative you have programmed. If it is not strong enough it quickly starts to break down and with it the way your foot is striking the floor. Your chest tightens as do your shoulders. Internally you are becoming a tight stress ball, nothing is flowing at a time that the only thing that can save you is more blood faster to literally everywhere. This is when this race becomes absolutely fascinating. It is a dream for spectators on the whole. Heaven for two nerds like Tom and I who are obsessed with human performance.
Another runner passes, we can see the tightness in them, literally from head to toe. Can anyone else see this? I always ask myself. I know the answer. Few. And even less people can feel it. Others start to talk, to blame, someone, something, anyone, anything. Bargaining erupts around wrong distances, tensions rise around water stations and the offering or lack there of. We cheer, anyone, zero discrimination. If we can read a name from a race number we vocalise it. Minimal effort, maximum effect.
The fresh air arrives in the athlete who is settled, accepting of the present and focussed on executing. The clue is not always but very often in their face, that’s at least where it starts. They can see the person in the mirror and are happy. They know the race is a mirror, they have come here for a look. This is what fascinates me. For sure times carry weight but ceteris paribus does not exist in this sport so as the race progresses my interest becomes more transfixed on the athletes movement, body language and words. I like to think of it that the clock measures output based on the race conditions but behaviour measures and exposes (positively or negatively) the identity of the human being.
Our standard of an InnerFight coach is that we deliver “world-class coaching”. There are two important things to define within that. I always think if we are to be world-class at something we must first understand what that something is. Thus meaning primarily we must define coaching. People seem to think that coaching is programming. That could be seen as an element but that is not the crux of it. To be honest, for the most part programming is simple. Physiology is largely predictable and we learn in week 1 semester 1 that stress plus recovery equals adaptation. Yes of course bringing that to life in a human is a whole load of rewarding fun for both of us but ultimately coaching is far more than that. It is identity work, helping someone figure out who they are through the sport / hobby in question.
What serves the athlete well in this race in Muscat (and many more) is helping someone become the type of person who does not panic when things unravel or as we more causally say “when shit goes wrong.” Coaching is helping someone align their actions with who they say they want to be. We know here and in races we have prepared people for around the world, identity is exposed, always.
There are some super cool markers we frequently see. Inconsistent training is crystal clear on the run course as pacing displays the same or heightened levels of inconsistency. Ignored sleep is revealed nicely by the nervous system. And of course if you placed your bet the wrong way on the motivation v discipline equation then all you do when the motivation to move runs out is look for Tik Tok on your phone. You quickly realise you are without your phone for the first time in weeks!
This is why we care so much about what I will frame as “holistic readiness.” Much though we try, it is just not possible to separate the athlete from the human. My good friend Cam Nichol always used to say “every human is an athlete and every athlete should row.” Being an Olympic rower himself this made absolute sense to him but it also resonated with me when he shared it with me over a decade ago, so much so I use it here. It has weight.
Keeping it simple (so I understand it as well as you) we know that sleep affects our mood. One step further, we know that moods affect decisions. If we keep going, then of course decisions affect pacing and to close the loop and keep it holistic, pacing affects outcomes on all levels. Everything is connected and the more we coach, the more chances we get to test, the more we have evidence which naturally breeds confidence. To do well at this race we can not coach swim, bike, run in isolation. We coach humans who swim, bike, and run. There is a difference.
Not just 25+ hours at this particular race but thousands of hours at and participating in races and we notice the quiet differences in athletes who carry themselves well under pressure. They share a similar few characteristics. They keep things simple, they do the work, they take ownership for their actions, they do not look surprised when it gets hard, the opposite actually, they often smile more. It’s a different smile though, not a smile that says “this is easy” but a smile of happiness that they have come to a point where everything that does not matter has been stripped away. We talk a lot about our brand vision of being better at life. This pure and stripped away state is the most amazing metric as from here many things in life just keep getting better.
1,000 humans in this years Muscat 70.3. Watching them all go through the same conditions is fascinating and reiterates that what brings performance is systems. Which coach was able to get the human to connect with the holistic plan? Which human was able to give feedback to the coach in the right way about a stress issue in their work life and work with the coach to adjust the program? Which coach and human kept simplicity close to the top of the deck of cards throughout? World-class coaching is not always loud and dramatic although I have exercised my voice box many times in the 10,000 plus hours of CrossFit classes I have taught. I remember some of my greatest coaches said little. They used body language and eye contact, built structure and systems. The words they used almost transcended through me into performances. They were able to instil a level of calm in moments that for so many were not calm at all. When an athlete runs past at 18km and their face shows focus rather than chaos, what I see is months of invisible work, conversations about and action on nutrition, sleep hygiene respected and restraint in cases where ego is pulling hard.
You can fly to Oman, it’s quick and cheap. We never do. Two reasons. One is that we always take a few days before the race to go to the beautiful Omani mountains. We find a place that is peaceful and set up camp. We then spend a few days riding mountain bikes. Call it training if you want. We like to call it living, disconnecting, being. The second reason is that the 10+ hours driving there and back serves up an epic opportunity to talk. We never turn the radio on. We talk. We always leave this race with more amazing questions and are comfortable that we may not have answers in the moment. There is no rush.
Curiosity has always flowed through my veins. If I can ask ‘why’ 1,000 times a day it is a good day. I see it as an essential part of performance. If you think you’ve solved the equation, you stop evolving. The body doesn’t stop adapting. Life doesn’t stop changing. So why would coaching remain static? If I was to get a bit deeper and philosophical ,(which those of you that have read some of my words before know I like to try and do from time to time). I think my primary role and the primary role of an InnerFight coach is to agree to be a lifetime student of human performance first, the by product is that they will be great coaches.
Trips like this to races like these reinforces that. The different climates, cultures, pressures, they all reveal something about how humans respond to stress. And yes like I mentioned earlier stress is the point. We have to respect it but we need it to adapt and grow and become better humans.But you must respect it.
For now I go back with these notes to my black book and keep writing, thinking, testing, learning. Some things we know and we get right frequently but many things we are still learning and that is what is exciting. The InnerFight coach is always developing and onboards humans they are excited to coach. It is these two standards that sit at the forefront of my mind on days like this.
Thank you to everyone who raced Muscat 70.3 in 2026 and another thank you to everyone who has been at any race that I have been to over the last 40 years of my life. You are my greatest teachers and for you I am very grateful.
No Weakness.
Marcus
