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25 Hours
Monday:
Strength:
Every 2 minutes x 5
5 Push Press
Conditioning:
Every 5 minutes x 3
12/9 Cal Assault Bike
8 Thrusters
2 laps Car Park Run
Every 5 mins x 3
2 laps Car Park Run
8 Thrusters
12/9 Cal Assault Bike
Tuesday:
Strength:
Every 2.30 x 4
6 Bulgarian Split Squats/leg
Every 90 seconds x 9
A: 10 Dumbbell RDL
B: 6/6 Side Bend
C: 10 Dumbbell Calf Raise
Conditioning:
500m ski
500m row
1000m c2 bike
Wednesday:
Strength:
EMOM 8
M1 - 1-2 Rope Climb
M2 - 20-30 Second Ring Support
Conditioning:
3 rounds
Park Run
20 Hand Release Push Up
5 Wall Walks
5 BMU
Thursday:
Strength:
EMOM 6 -1 Hang Squat Clean
6 minutes to establish a max Hang Squat Clean
Every 90 seconds x 4
10 Bent Over Barbell Row
Conditioning:
AMRAP 8
3 Sandbag to Shoulder
3 Sandbag Bear Hug squat
2 widths Sandbag Bear Hug Carry
Friday:
Strength:
Every 2 minutes x 4
5 4 3 2 reps Paused Bench Press
Every 90 seconds x 3
10 Seated Bicep Curl to Press
Conditioning:
In Pairs
500m ski
30 TTB
30 Dumbbell Front Rack Box Step Over
1000m ski
40 TTB
40 Dumbbell Front Rack Box Step Over
2000m ski
50 TTB
50 Dumbbell Front Rack Box Step Over
GYMNASTICS
We’re heading back to the rig this week for toes to bar. Hamstrings, hip flexors, core, land lats play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.
Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and strict strength. We’ll wrap things up with an EMOM of toes to bar with some fatigue factored in. See you there!
HYBRID FITNESS
This session we are working on some compromised middle distance intervals followed by some tough erg intervals.
MOBILITY
This session is the next step in your progression. We’re building on the foundational mobility work from Session 1, now integrating it into more connected, full-body patterns.
A core focus will be thoracic and scapular coordination — improving how the upper back and shoulder blades move together to support stronger, more efficient movement.
Expect deeper transitions, longer control in end ranges, and more dynamic flows with added stability and resisted activation to turn mobility into usable strength. As always, the priority is smooth control and owning the range you’ve earned — not forcing it.
WEIGHTLIFTING
Starting off the session building to a 5RM push press (inline with mainline classes)
Clean complex - clean pull, low hang power clean, hang power clean. Into some quick power clean singles.
Ending on a 3 rep heavy back squat.
Plus some fun accessories for bullet proof core!
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: InnerFight Studio City
Session: LRC Fartlek
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4
Cool Down
Walk back to IF and stretch
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 up to 1200 @ 3k pace. See you out there!
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals through the park behind InnerFight. Post group Warm-Up the session will be
3-5 x 1km
2 mins 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
For the Coffee Run this week we will be running some Threshold and some Tempo blocks.
Warm up:
15mins easy
Main session:
8X
1min fast;
1min easy
then,
2X
6mins Tempo Work;
2min easy/recovery
Monday:
Strength:
Every 2 minutes x 5
5 Push Press
Conditioning:
Every 5 minutes x 3
12/9 Cal Assault Bike
8 Thrusters
2 laps Car Park Run
Every 5 mins x 3
2 laps Car Park Run
8 Thrusters
12/9 Cal Assault Bike
Tuesday:
Strength:
Every 2.30 x 4
6 Bulgarian Split Squats/leg
Every 90 seconds x 9
A: 10 Dumbbell RDL
B: 6/6 Side Bend
C: 10 Dumbbell Calf Raise
Conditioning:
500m ski
500m row
1000m c2 bike
Wednesday:
Strength:
EMOM 8
M1 - 1-2 Rope Climb
M2 - 20-30 Second Ring Support
Conditioning:
3 rounds
Park Run
20 Hand Release Push Up
5 Wall Walks
5 BMU
Thursday:
Strength:
EMOM 6 -1 Hang Squat Clean
6 minutes to establish a max Hang Squat Clean
Every 90 seconds x 4
10 Bent Over Barbell Row
Conditioning:
AMRAP 8
3 Sandbag to Shoulder
3 Sandbag Bear Hug squat
2 widths Sandbag Bear Hug Carry
Friday:
Strength:
Every 2 minutes x 4
5 4 3 2 reps Paused Bench Press
Every 90 seconds x 3
10 Seated Bicep Curl to Press
Conditioning:
In Pairs
500m ski
30 TTB
30 Dumbbell Front Rack Box Step Over
1000m ski
40 TTB
40 Dumbbell Front Rack Box Step Over
2000m ski
50 TTB
50 Dumbbell Front Rack Box Step Over
GYMNASTICS
We’re heading back to the rig this week for toes to bar. Hamstrings, hip flexors, core, land lats play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.
Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and strict strength. We’ll wrap things up with an EMOM of toes to bar with some fatigue factored in. See you there!
HYBRID FITNESS
This session we are working on some compromised middle distance intervals followed by some tough erg intervals.
MOBILITY
This session is the next step in your progression. We’re building on the foundational mobility work from Session 1, now integrating it into more connected, full-body patterns.
A core focus will be thoracic and scapular coordination — improving how the upper back and shoulder blades move together to support stronger, more efficient movement.
Expect deeper transitions, longer control in end ranges, and more dynamic flows with added stability and resisted activation to turn mobility into usable strength. As always, the priority is smooth control and owning the range you’ve earned — not forcing it.
WEIGHTLIFTING
Starting off the session building to a 5RM push press (inline with mainline classes)
Clean complex - clean pull, low hang power clean, hang power clean. Into some quick power clean singles.
Ending on a 3 rep heavy back squat.
Plus some fun accessories for bullet proof core!
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: InnerFight Studio City
Session: LRC Fartlek
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4
Cool Down
Walk back to IF and stretch
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 up to 1200 @ 3k pace. See you out there!
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals through the park behind InnerFight. Post group Warm-Up the session will be
3-5 x 1km
2 mins 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
For the Coffee Run this week we will be running some Threshold and some Tempo blocks.
Warm up:
15mins easy
Main session:
8X
1min fast;
1min easy
then,
2X
6mins Tempo Work;
2min easy/recovery
Monday:
Strength:
Every 2 minutes x 5
5 Push Press
Conditioning:
Every 5 minutes x 3
12/9 Cal Assault Bike
8 Thrusters
2 laps Car Park Run
Every 5 mins x 3
2 laps Car Park Run
8 Thrusters
12/9 Cal Assault Bike
Tuesday:
Strength:
Every 2.30 x 4
6 Bulgarian Split Squats/leg
Every 90 seconds x 9
A: 10 Dumbbell RDL
B: 6/6 Side Bend
C: 10 Dumbbell Calf Raise
Conditioning:
500m ski
500m row
1000m c2 bike
Wednesday:
Strength:
EMOM 8
M1 - 1-2 Rope Climb
M2 - 20-30 Second Ring Support
Conditioning:
3 rounds
Park Run
20 Hand Release Push Up
5 Wall Walks
5 BMU
Thursday:
Strength:
EMOM 6 -1 Hang Squat Clean
6 minutes to establish a max Hang Squat Clean
Every 90 seconds x 4
10 Bent Over Barbell Row
Conditioning:
AMRAP 8
3 Sandbag to Shoulder
3 Sandbag Bear Hug squat
2 widths Sandbag Bear Hug Carry
Friday:
Strength:
Every 2 minutes x 4
5 4 3 2 reps Paused Bench Press
Every 90 seconds x 3
10 Seated Bicep Curl to Press
Conditioning:
In Pairs
500m ski
30 TTB
30 Dumbbell Front Rack Box Step Over
1000m ski
40 TTB
40 Dumbbell Front Rack Box Step Over
2000m ski
50 TTB
50 Dumbbell Front Rack Box Step Over
GYMNASTICS
We’re heading back to the rig this week for toes to bar. Hamstrings, hip flexors, core, land lats play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.
Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and strict strength. We’ll wrap things up with an EMOM of toes to bar with some fatigue factored in. See you there!
HYBRID FITNESS
This session we are working on some compromised middle distance intervals followed by some tough erg intervals.
MOBILITY
This session is the next step in your progression. We’re building on the foundational mobility work from Session 1, now integrating it into more connected, full-body patterns.
A core focus will be thoracic and scapular coordination — improving how the upper back and shoulder blades move together to support stronger, more efficient movement.
Expect deeper transitions, longer control in end ranges, and more dynamic flows with added stability and resisted activation to turn mobility into usable strength. As always, the priority is smooth control and owning the range you’ve earned — not forcing it.
WEIGHTLIFTING
Starting off the session building to a 5RM push press (inline with mainline classes)
Clean complex - clean pull, low hang power clean, hang power clean. Into some quick power clean singles.
Ending on a 3 rep heavy back squat.
Plus some fun accessories for bullet proof core!
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: InnerFight Studio City
Session: LRC Fartlek
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4
Cool Down
Walk back to IF and stretch
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 up to 1200 @ 3k pace. See you out there!
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals through the park behind InnerFight. Post group Warm-Up the session will be
3-5 x 1km
2 mins 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
For the Coffee Run this week we will be running some Threshold and some Tempo blocks.
Warm up:
15mins easy
Main session:
8X
1min fast;
1min easy
then,
2X
6mins Tempo Work;
2min easy/recovery
Monday:
Strength:
Every 2 minutes x 5
5 Push Press
Conditioning:
Every 5 minutes x 3
12/9 Cal Assault Bike
8 Thrusters
2 laps Car Park Run
Every 5 mins x 3
2 laps Car Park Run
8 Thrusters
12/9 Cal Assault Bike
Tuesday:
Strength:
Every 2.30 x 4
6 Bulgarian Split Squats/leg
Every 90 seconds x 9
A: 10 Dumbbell RDL
B: 6/6 Side Bend
C: 10 Dumbbell Calf Raise
Conditioning:
500m ski
500m row
1000m c2 bike
Wednesday:
Strength:
EMOM 8
M1 - 1-2 Rope Climb
M2 - 20-30 Second Ring Support
Conditioning:
3 rounds
Park Run
20 Hand Release Push Up
5 Wall Walks
5 BMU
Thursday:
Strength:
EMOM 6 -1 Hang Squat Clean
6 minutes to establish a max Hang Squat Clean
Every 90 seconds x 4
10 Bent Over Barbell Row
Conditioning:
AMRAP 8
3 Sandbag to Shoulder
3 Sandbag Bear Hug squat
2 widths Sandbag Bear Hug Carry
Friday:
Strength:
Every 2 minutes x 4
5 4 3 2 reps Paused Bench Press
Every 90 seconds x 3
10 Seated Bicep Curl to Press
Conditioning:
In Pairs
500m ski
30 TTB
30 Dumbbell Front Rack Box Step Over
1000m ski
40 TTB
40 Dumbbell Front Rack Box Step Over
2000m ski
50 TTB
50 Dumbbell Front Rack Box Step Over
GYMNASTICS
We’re heading back to the rig this week for toes to bar. Hamstrings, hip flexors, core, land lats play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.
Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and strict strength. We’ll wrap things up with an EMOM of toes to bar with some fatigue factored in. See you there!
HYBRID FITNESS
This session we are working on some compromised middle distance intervals followed by some tough erg intervals.
MOBILITY
This session is the next step in your progression. We’re building on the foundational mobility work from Session 1, now integrating it into more connected, full-body patterns.
A core focus will be thoracic and scapular coordination — improving how the upper back and shoulder blades move together to support stronger, more efficient movement.
Expect deeper transitions, longer control in end ranges, and more dynamic flows with added stability and resisted activation to turn mobility into usable strength. As always, the priority is smooth control and owning the range you’ve earned — not forcing it.
WEIGHTLIFTING
Starting off the session building to a 5RM push press (inline with mainline classes)
Clean complex - clean pull, low hang power clean, hang power clean. Into some quick power clean singles.
Ending on a 3 rep heavy back squat.
Plus some fun accessories for bullet proof core!
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: InnerFight Studio City
Session: LRC Fartlek
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4
Cool Down
Walk back to IF and stretch
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 up to 1200 @ 3k pace. See you out there!
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals through the park behind InnerFight. Post group Warm-Up the session will be
3-5 x 1km
2 mins 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
For the Coffee Run this week we will be running some Threshold and some Tempo blocks.
Warm up:
15mins easy
Main session:
8X
1min fast;
1min easy
then,
2X
6mins Tempo Work;
2min easy/recovery
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
