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The Inaugural Dubai T100
InnerFight Endurance Takes on the T100
Over the weekend, 30 InnerFight athletes joined over 1,900 triathletes from around the globe at the beach for the inaugural T100 World Championships. Participants took on either the Sprint race or the full distance of a 2km swim, 80km bike, and 18km run. Having not raced a long-course triathlon in many years—and with the buzz of this race on our doorstep—I dusted off the trisuit for a morning of lactate-fueled fun!
The swim course featured a beautiful two-loop route, with waves of brightly coloured swim caps thrashing through the water in times ranging from 30 minutes to 2 hours. The bike course offered a challenging yet rewarding ride, full of overpasses and tight 180-degree turns. The run tested every athlete's endurance with its varied terrain, sharp turns, and short but powerful ramp climbs.
Conditions were as you'd expect from a November morning—a gentle breeze on the bike that posed little challenge and was just enough to offset the rising desert heat. By the run, the heat was in full "oven mode," with athletes soaking themselves with bottled water, sponges, and ice to stay cool.
For our gym and endurance team, this race was more than just an event; it was a celebration of bringing long-course racing back to Dubai after the 70.3 event ended four years ago. All 30 of our athletes gave it their all, with many achieving personal bests in swim and conquering distances they'd never tackled.
The sidelines were electric with cheers from our community, proving that no race is ever run alone. Whether holding signs, shouting encouragement, snapping photos and videos, or even offering a cheeky bum tap as we passed, the supporters played a pivotal role in the day's success. I stand firm that we had the biggest cheer squad out there. Not a single 2km stretch of the run without seeing a member of our community and hearing their encouragement!
Reflecting on the event, it's clear that the T100 wasn't just about individual achievements. It was a testament to the power of shared goals, unwavering support, and the belief that we can overcome any challenge as a team. This is what endurance sports—and our community—are all about! #NoWeakness
ENGINE
Mikkos Triangle testing week.
GYMNASTICS
This week, we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with some strength work.
HYROX
This is a race simulation in which we will take on a full hyrax. It can be done individually or in a pair, and the run distance can be changed.
MOBILITY
The focus is the same, but it's on a different weekend. Unlock those hips so you can sit on the floor next IFTAR. The main focus will be lower flexibility and glute activation.
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some incline press work, followed by some volume on the press and pull, and finishing off the session with some arms. Wednesday, we are hitting a 20-rep max on the RDL before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week in weightlifting, we are working on the spit jerk technique. This is the perfect session for those wanting to increase their confidence overhead. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
We are starting the week with some hinge-focused work. Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!
Monday:
Strength:
A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean
B) Every 2mins x 5 - Frong Stance Deadlift
Conditioning:
For time
12-10-8-6-4-2 Deadlift
24-20-16-12-8-4 Lateral Jumps Over The Bar
Tuesday:
You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics
focused workout with wall walks and chest to bars are broken up with some assault bike efforts.
Strength:
A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows
B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls
Conditioning:
AMRAP 16
18/15 cal Assault bike
8 c2b
3 wall walks
Wednesday:
Strongman Day, where we have a sandbag squat and
There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.
Strength:
A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges
B) Every 90secs x 5 - 10 Weighted Hip Extensions
Conditioning:
In Pairs in a 15-minute window
2 rounds
40/30 cal ski
40 TTB
50 wall balls
Max distance ski in the remaining time
Thursday:
On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.
Strength:
A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%
Conditioning:
2 Rounds:
5 min amrap
Pool Run
5 Man makers
rest 2 mins
5 min amrap
2 Laps car park run
20 Double DB hang snatch
rest 2 mins
Friday:
Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.
Over the weekend, 30 InnerFight athletes joined over 1,900 triathletes from around the globe at the beach for the inaugural T100 World Championships. Participants took on either the Sprint race or the full distance of a 2km swim, 80km bike, and 18km run. Having not raced a long-course triathlon in many years—and with the buzz of this race on our doorstep—I dusted off the trisuit for a morning of lactate-fueled fun!
The swim course featured a beautiful two-loop route, with waves of brightly coloured swim caps thrashing through the water in times ranging from 30 minutes to 2 hours. The bike course offered a challenging yet rewarding ride, full of overpasses and tight 180-degree turns. The run tested every athlete's endurance with its varied terrain, sharp turns, and short but powerful ramp climbs.
Conditions were as you'd expect from a November morning—a gentle breeze on the bike that posed little challenge and was just enough to offset the rising desert heat. By the run, the heat was in full "oven mode," with athletes soaking themselves with bottled water, sponges, and ice to stay cool.
For our gym and endurance team, this race was more than just an event; it was a celebration of bringing long-course racing back to Dubai after the 70.3 event ended four years ago. All 30 of our athletes gave it their all, with many achieving personal bests in swim and conquering distances they'd never tackled.
The sidelines were electric with cheers from our community, proving that no race is ever run alone. Whether holding signs, shouting encouragement, snapping photos and videos, or even offering a cheeky bum tap as we passed, the supporters played a pivotal role in the day's success. I stand firm that we had the biggest cheer squad out there. Not a single 2km stretch of the run without seeing a member of our community and hearing their encouragement!
Reflecting on the event, it's clear that the T100 wasn't just about individual achievements. It was a testament to the power of shared goals, unwavering support, and the belief that we can overcome any challenge as a team. This is what endurance sports—and our community—are all about! #NoWeakness
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
We are starting the week with some hinge-focused work. Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!
Monday:
Strength:
A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean
B) Every 2mins x 5 - Frong Stance Deadlift
Conditioning:
For time
12-10-8-6-4-2 Deadlift
24-20-16-12-8-4 Lateral Jumps Over The Bar
Tuesday:
You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics
focused workout with wall walks and chest to bars are broken up with some assault bike efforts.
Strength:
A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows
B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls
Conditioning:
AMRAP 16
18/15 cal Assault bike
8 c2b
3 wall walks
Wednesday:
Strongman Day, where we have a sandbag squat and
There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.
Strength:
A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges
B) Every 90secs x 5 - 10 Weighted Hip Extensions
Conditioning:
In Pairs in a 15-minute window
2 rounds
40/30 cal ski
40 TTB
50 wall balls
Max distance ski in the remaining time
Thursday:
On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.
Strength:
A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%
Conditioning:
2 Rounds:
5 min amrap
Pool Run
5 Man makers
rest 2 mins
5 min amrap
2 Laps car park run
20 Double DB hang snatch
rest 2 mins
Friday:
Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.
ENGINE
Mikkos Triangle testing week.
GYMNASTICS
This week, we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with some strength work.
HYROX
This is a race simulation in which we will take on a full hyrax. It can be done individually or in a pair, and the run distance can be changed.
MOBILITY
The focus is the same, but it's on a different weekend. Unlock those hips so you can sit on the floor next IFTAR. The main focus will be lower flexibility and glute activation.
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some incline press work, followed by some volume on the press and pull, and finishing off the session with some arms. Wednesday, we are hitting a 20-rep max on the RDL before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week in weightlifting, we are working on the spit jerk technique. This is the perfect session for those wanting to increase their confidence overhead. Make sure not to miss out.
Over the weekend, 30 InnerFight athletes joined over 1,900 triathletes from around the globe at the beach for the inaugural T100 World Championships. Participants took on either the Sprint race or the full distance of a 2km swim, 80km bike, and 18km run. Having not raced a long-course triathlon in many years—and with the buzz of this race on our doorstep—I dusted off the trisuit for a morning of lactate-fueled fun!
The swim course featured a beautiful two-loop route, with waves of brightly coloured swim caps thrashing through the water in times ranging from 30 minutes to 2 hours. The bike course offered a challenging yet rewarding ride, full of overpasses and tight 180-degree turns. The run tested every athlete's endurance with its varied terrain, sharp turns, and short but powerful ramp climbs.
Conditions were as you'd expect from a November morning—a gentle breeze on the bike that posed little challenge and was just enough to offset the rising desert heat. By the run, the heat was in full "oven mode," with athletes soaking themselves with bottled water, sponges, and ice to stay cool.
For our gym and endurance team, this race was more than just an event; it was a celebration of bringing long-course racing back to Dubai after the 70.3 event ended four years ago. All 30 of our athletes gave it their all, with many achieving personal bests in swim and conquering distances they'd never tackled.
The sidelines were electric with cheers from our community, proving that no race is ever run alone. Whether holding signs, shouting encouragement, snapping photos and videos, or even offering a cheeky bum tap as we passed, the supporters played a pivotal role in the day's success. I stand firm that we had the biggest cheer squad out there. Not a single 2km stretch of the run without seeing a member of our community and hearing their encouragement!
Reflecting on the event, it's clear that the T100 wasn't just about individual achievements. It was a testament to the power of shared goals, unwavering support, and the belief that we can overcome any challenge as a team. This is what endurance sports—and our community—are all about! #NoWeakness
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
We are starting the week with some hinge-focused work. Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!
Monday:
Strength:
A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean
B) Every 2mins x 5 - Frong Stance Deadlift
Conditioning:
For time
12-10-8-6-4-2 Deadlift
24-20-16-12-8-4 Lateral Jumps Over The Bar
Tuesday:
You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics
focused workout with wall walks and chest to bars are broken up with some assault bike efforts.
Strength:
A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows
B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls
Conditioning:
AMRAP 16
18/15 cal Assault bike
8 c2b
3 wall walks
Wednesday:
Strongman Day, where we have a sandbag squat and
There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.
Strength:
A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges
B) Every 90secs x 5 - 10 Weighted Hip Extensions
Conditioning:
In Pairs in a 15-minute window
2 rounds
40/30 cal ski
40 TTB
50 wall balls
Max distance ski in the remaining time
Thursday:
On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.
Strength:
A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%
Conditioning:
2 Rounds:
5 min amrap
Pool Run
5 Man makers
rest 2 mins
5 min amrap
2 Laps car park run
20 Double DB hang snatch
rest 2 mins
Friday:
Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.
ENGINE
Mikkos Triangle testing week.
GYMNASTICS
This week, we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with some strength work.
HYROX
This is a race simulation in which we will take on a full hyrax. It can be done individually or in a pair, and the run distance can be changed.
MOBILITY
The focus is the same, but it's on a different weekend. Unlock those hips so you can sit on the floor next IFTAR. The main focus will be lower flexibility and glute activation.
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some incline press work, followed by some volume on the press and pull, and finishing off the session with some arms. Wednesday, we are hitting a 20-rep max on the RDL before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week in weightlifting, we are working on the spit jerk technique. This is the perfect session for those wanting to increase their confidence overhead. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Over the weekend, 30 InnerFight athletes joined over 1,900 triathletes from around the globe at the beach for the inaugural T100 World Championships. Participants took on either the Sprint race or the full distance of a 2km swim, 80km bike, and 18km run. Having not raced a long-course triathlon in many years—and with the buzz of this race on our doorstep—I dusted off the trisuit for a morning of lactate-fueled fun!
The swim course featured a beautiful two-loop route, with waves of brightly coloured swim caps thrashing through the water in times ranging from 30 minutes to 2 hours. The bike course offered a challenging yet rewarding ride, full of overpasses and tight 180-degree turns. The run tested every athlete's endurance with its varied terrain, sharp turns, and short but powerful ramp climbs.
Conditions were as you'd expect from a November morning—a gentle breeze on the bike that posed little challenge and was just enough to offset the rising desert heat. By the run, the heat was in full "oven mode," with athletes soaking themselves with bottled water, sponges, and ice to stay cool.
For our gym and endurance team, this race was more than just an event; it was a celebration of bringing long-course racing back to Dubai after the 70.3 event ended four years ago. All 30 of our athletes gave it their all, with many achieving personal bests in swim and conquering distances they'd never tackled.
The sidelines were electric with cheers from our community, proving that no race is ever run alone. Whether holding signs, shouting encouragement, snapping photos and videos, or even offering a cheeky bum tap as we passed, the supporters played a pivotal role in the day's success. I stand firm that we had the biggest cheer squad out there. Not a single 2km stretch of the run without seeing a member of our community and hearing their encouragement!
Reflecting on the event, it's clear that the T100 wasn't just about individual achievements. It was a testament to the power of shared goals, unwavering support, and the belief that we can overcome any challenge as a team. This is what endurance sports—and our community—are all about! #NoWeakness
Over the weekend, 30 InnerFight athletes joined over 1,900 triathletes from around the globe at the beach for the inaugural T100 World Championships. Participants took on either the Sprint race or the full distance of a 2km swim, 80km bike, and 18km run. Having not raced a long-course triathlon in many years—and with the buzz of this race on our doorstep—I dusted off the trisuit for a morning of lactate-fueled fun!
The swim course featured a beautiful two-loop route, with waves of brightly coloured swim caps thrashing through the water in times ranging from 30 minutes to 2 hours. The bike course offered a challenging yet rewarding ride, full of overpasses and tight 180-degree turns. The run tested every athlete's endurance with its varied terrain, sharp turns, and short but powerful ramp climbs.
Conditions were as you'd expect from a November morning—a gentle breeze on the bike that posed little challenge and was just enough to offset the rising desert heat. By the run, the heat was in full "oven mode," with athletes soaking themselves with bottled water, sponges, and ice to stay cool.
For our gym and endurance team, this race was more than just an event; it was a celebration of bringing long-course racing back to Dubai after the 70.3 event ended four years ago. All 30 of our athletes gave it their all, with many achieving personal bests in swim and conquering distances they'd never tackled.
The sidelines were electric with cheers from our community, proving that no race is ever run alone. Whether holding signs, shouting encouragement, snapping photos and videos, or even offering a cheeky bum tap as we passed, the supporters played a pivotal role in the day's success. I stand firm that we had the biggest cheer squad out there. Not a single 2km stretch of the run without seeing a member of our community and hearing their encouragement!
Reflecting on the event, it's clear that the T100 wasn't just about individual achievements. It was a testament to the power of shared goals, unwavering support, and the belief that we can overcome any challenge as a team. This is what endurance sports—and our community—are all about! #NoWeakness
One-Hour Workout: Revving Your Swim Engine
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