.svg){kind=icon}
The InnerFight Way
Training Stress Score vs Life Stress Score
.jpg)
In endurance training, Training Stress Score (TSS) is a key metric. It measures how much load you’ve accumulated from a workout, factoring in intensity and duration. TSS helps us understand fatigue, plan recovery, and ensure progression. It’s vital for smart, structured training.
But training isn’t lived in isolation. Enter Life Stress Score — the invisible number that’s harder to track but always present. It includes poor sleep, work pressure, family commitments, financial worries, emotional challenges, and more. Unlike TSS, there’s no watch or app to measure Life Stress, but it impacts our performance profoundly.
If Life Stress is high, your body’s capacity to handle training decreases. Push through blindly, and you risk illness, injury, or burnout. This is where self-awareness, honesty, and adaptability become crucial.
Your true performance metric will always be your Life Stress Score.
No Weakness,
Marcus
GYMNASTICS
Tuesday morning, we’re dialing in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and upper strength work.
Thursday evening, we’re going upside down with Handstand Push-Ups: Strict, kipping, and everything in between. Never been upside down? No problem!
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy front squats.
HYROX
This week’s hyrox session, we will focus on implementing the race paces we established last week on the ski erg and rower, coupling them with 400m run repeats. The session will finish with a muscular endurance-based EMOM with wall balls and sandbag lunges.
MOBILITY
This weekend’s session will emphasize the ankles and feet—their mobility, strength, and essential role in restoring balance and stability throughout the body. These often-overlooked areas are key to rebuilding a solid foundation for safe and efficient movement. We’ll use banded mobility stretching to gently improve joint range of motion and neuromuscular control. The session will conclude with guided full-body movement to integrate these gains into functional patterns, supporting long-term recovery and resilience.
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
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
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
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
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 4 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session.
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 have 400s, 300s, and 200s, which increease in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 800m intervals in the morning and evening. You will have 2 mins recovery to bring your HR down after each rep.
Friday
Time: 5:59am
Location: Common Grounds
Session: The 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. This week after some easy running we will go into 12x 2min FAST; 1min EASY.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run
Join us for your weekly easy long run. Variance distances can be accounted for as the route is out and back.
Monday:
We are starting the week with some heavy deadlifts, and then it's straight into 4 lots of 6-minute partner amraps. Gradually decreasing deadlift weight with increasing reps and some hard sprints on the bike.
Strength:
Every 2 mins x 5 - 8 Deadlifts
Conditioning:
Partner Workout - YGIG
6min AMRAP
10/7 cal Ass bike
3 Deadlift 120/100
Rest 2 mins
6min AMRAP
10/7 cal Ass bike
5 Deadlift 100/80
rest 2 mins
6min AMRAP
10/7 cal Ass bike
10 Deadlift 80/60
rest 2 mins
6min AMRAP
Cals Ass Bike
Tuesday:
Tuesday in Strength+, we have a big focus on our upper body pressing strength before a short, punchy 10-minute AMRAP of shoulder to overhead, box jumps, and toes to bar.
Strength:
A) Every 90 sec x 6 - 5 push press building
B) Every 90 Sec x 6 Alt between - 8 Barbell Floor Press & 12 Dual DB Upright row
C) Every 90 sec x 6 Alt Between - 12-15 db skull crusher & 12-15 dumbbell supinated curl
Conditioning:
AMRAP 10
10 Shoulder to Overhead
10 Box Jump Step Down
10 TTB
Wednesday:
On Wednesday, we are working on our strict pull-ups before a long grinder of a workout with rowing carries and rope climbs.
Strength:
A) EMOM 8 Min Alt Between - 1/3 strict pull-ups & 10/20 sec tuck sit on paralletts
B) Every 2 mins x 4 - 1 length seated sled pull
Conditioning:
3 Rounds for Time:
750/600m Row
1 Lap Car Park Front Rack Carry
3 Rope Climbs
Thursday:
Thursday, we are working on a heavy single back squat, with an AMRAP set and some lower body accessory work. Then, there are short and sharp intervals of dumbbell snatch and burpees to finish the session.
Strength:
A) Every 2 mins x 6 - 1 back squat
B) 1 Set - 1min AMRAP @85%
C) Every 90 sec x 6 - 10 standing barbell calf raises & 8/8 SL DB RDL
Conditioning:
90 sec AMRAP
5 Dual DB Hang Power Snatch
5 Bar Over Burpee
Rest 90 sec x 4
Friday THERAPY!!!!!!
Saturday:
Saturday Sessions is an epic start to the weekend!
Sunday:
Sunday, we end the week with a sweaty ski, step up and assault bike interval workout, or in the strength class with a max out on the bench press, followed by some accessory work!
In endurance training, Training Stress Score (TSS) is a key metric. It measures how much load you’ve accumulated from a workout, factoring in intensity and duration. TSS helps us understand fatigue, plan recovery, and ensure progression. It’s vital for smart, structured training.
But training isn’t lived in isolation. Enter Life Stress Score — the invisible number that’s harder to track but always present. It includes poor sleep, work pressure, family commitments, financial worries, emotional challenges, and more. Unlike TSS, there’s no watch or app to measure Life Stress, but it impacts our performance profoundly.
If Life Stress is high, your body’s capacity to handle training decreases. Push through blindly, and you risk illness, injury, or burnout. This is where self-awareness, honesty, and adaptability become crucial.
Your true performance metric will always be your Life Stress Score.
No Weakness,
Marcus
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
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
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
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
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 4 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session.
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 have 400s, 300s, and 200s, which increease in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 800m intervals in the morning and evening. You will have 2 mins recovery to bring your HR down after each rep.
Friday
Time: 5:59am
Location: Common Grounds
Session: The 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. This week after some easy running we will go into 12x 2min FAST; 1min EASY.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run
Join us for your weekly easy long run. Variance distances can be accounted for as the route is out and back.
Monday:
We are starting the week with some heavy deadlifts, and then it's straight into 4 lots of 6-minute partner amraps. Gradually decreasing deadlift weight with increasing reps and some hard sprints on the bike.
Strength:
Every 2 mins x 5 - 8 Deadlifts
Conditioning:
Partner Workout - YGIG
6min AMRAP
10/7 cal Ass bike
3 Deadlift 120/100
Rest 2 mins
6min AMRAP
10/7 cal Ass bike
5 Deadlift 100/80
rest 2 mins
6min AMRAP
10/7 cal Ass bike
10 Deadlift 80/60
rest 2 mins
6min AMRAP
Cals Ass Bike
Tuesday:
Tuesday in Strength+, we have a big focus on our upper body pressing strength before a short, punchy 10-minute AMRAP of shoulder to overhead, box jumps, and toes to bar.
Strength:
A) Every 90 sec x 6 - 5 push press building
B) Every 90 Sec x 6 Alt between - 8 Barbell Floor Press & 12 Dual DB Upright row
C) Every 90 sec x 6 Alt Between - 12-15 db skull crusher & 12-15 dumbbell supinated curl
Conditioning:
AMRAP 10
10 Shoulder to Overhead
10 Box Jump Step Down
10 TTB
Wednesday:
On Wednesday, we are working on our strict pull-ups before a long grinder of a workout with rowing carries and rope climbs.
Strength:
A) EMOM 8 Min Alt Between - 1/3 strict pull-ups & 10/20 sec tuck sit on paralletts
B) Every 2 mins x 4 - 1 length seated sled pull
Conditioning:
3 Rounds for Time:
750/600m Row
1 Lap Car Park Front Rack Carry
3 Rope Climbs
Thursday:
Thursday, we are working on a heavy single back squat, with an AMRAP set and some lower body accessory work. Then, there are short and sharp intervals of dumbbell snatch and burpees to finish the session.
Strength:
A) Every 2 mins x 6 - 1 back squat
B) 1 Set - 1min AMRAP @85%
C) Every 90 sec x 6 - 10 standing barbell calf raises & 8/8 SL DB RDL
Conditioning:
90 sec AMRAP
5 Dual DB Hang Power Snatch
5 Bar Over Burpee
Rest 90 sec x 4
Friday THERAPY!!!!!!
Saturday:
Saturday Sessions is an epic start to the weekend!
Sunday:
Sunday, we end the week with a sweaty ski, step up and assault bike interval workout, or in the strength class with a max out on the bench press, followed by some accessory work!
GYMNASTICS
Tuesday morning, we’re dialing in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and upper strength work.
Thursday evening, we’re going upside down with Handstand Push-Ups: Strict, kipping, and everything in between. Never been upside down? No problem!
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy front squats.
HYROX
This week’s hyrox session, we will focus on implementing the race paces we established last week on the ski erg and rower, coupling them with 400m run repeats. The session will finish with a muscular endurance-based EMOM with wall balls and sandbag lunges.
MOBILITY
This weekend’s session will emphasize the ankles and feet—their mobility, strength, and essential role in restoring balance and stability throughout the body. These often-overlooked areas are key to rebuilding a solid foundation for safe and efficient movement. We’ll use banded mobility stretching to gently improve joint range of motion and neuromuscular control. The session will conclude with guided full-body movement to integrate these gains into functional patterns, supporting long-term recovery and resilience.
In endurance training, Training Stress Score (TSS) is a key metric. It measures how much load you’ve accumulated from a workout, factoring in intensity and duration. TSS helps us understand fatigue, plan recovery, and ensure progression. It’s vital for smart, structured training.
But training isn’t lived in isolation. Enter Life Stress Score — the invisible number that’s harder to track but always present. It includes poor sleep, work pressure, family commitments, financial worries, emotional challenges, and more. Unlike TSS, there’s no watch or app to measure Life Stress, but it impacts our performance profoundly.
If Life Stress is high, your body’s capacity to handle training decreases. Push through blindly, and you risk illness, injury, or burnout. This is where self-awareness, honesty, and adaptability become crucial.
Your true performance metric will always be your Life Stress Score.
No Weakness,
Marcus
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 4 mins at a 7/10 Tempo effort, each with a 1 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session.
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 have 400s, 300s, and 200s, which increease in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have 800m intervals in the morning and evening. You will have 2 mins recovery to bring your HR down after each rep.
Friday
Time: 5:59am
Location: Common Grounds
Session: The 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. This week after some easy running we will go into 12x 2min FAST; 1min EASY.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run
Join us for your weekly easy long run. Variance distances can be accounted for as the route is out and back.
Monday:
We are starting the week with some heavy deadlifts, and then it's straight into 4 lots of 6-minute partner amraps. Gradually decreasing deadlift weight with increasing reps and some hard sprints on the bike.
Strength:
Every 2 mins x 5 - 8 Deadlifts
Conditioning:
Partner Workout - YGIG
6min AMRAP
10/7 cal Ass bike
3 Deadlift 120/100
Rest 2 mins
6min AMRAP
10/7 cal Ass bike
5 Deadlift 100/80
rest 2 mins
6min AMRAP
10/7 cal Ass bike
10 Deadlift 80/60
rest 2 mins
6min AMRAP
Cals Ass Bike
Tuesday:
Tuesday in Strength+, we have a big focus on our upper body pressing strength before a short, punchy 10-minute AMRAP of shoulder to overhead, box jumps, and toes to bar.
Strength:
A) Every 90 sec x 6 - 5 push press building
B) Every 90 Sec x 6 Alt between - 8 Barbell Floor Press & 12 Dual DB Upright row
C) Every 90 sec x 6 Alt Between - 12-15 db skull crusher & 12-15 dumbbell supinated curl
Conditioning:
AMRAP 10
10 Shoulder to Overhead
10 Box Jump Step Down
10 TTB
Wednesday:
On Wednesday, we are working on our strict pull-ups before a long grinder of a workout with rowing carries and rope climbs.
Strength:
A) EMOM 8 Min Alt Between - 1/3 strict pull-ups & 10/20 sec tuck sit on paralletts
B) Every 2 mins x 4 - 1 length seated sled pull
Conditioning:
3 Rounds for Time:
750/600m Row
1 Lap Car Park Front Rack Carry
3 Rope Climbs
Thursday:
Thursday, we are working on a heavy single back squat, with an AMRAP set and some lower body accessory work. Then, there are short and sharp intervals of dumbbell snatch and burpees to finish the session.
Strength:
A) Every 2 mins x 6 - 1 back squat
B) 1 Set - 1min AMRAP @85%
C) Every 90 sec x 6 - 10 standing barbell calf raises & 8/8 SL DB RDL
Conditioning:
90 sec AMRAP
5 Dual DB Hang Power Snatch
5 Bar Over Burpee
Rest 90 sec x 4
Friday THERAPY!!!!!!
Saturday:
Saturday Sessions is an epic start to the weekend!
Sunday:
Sunday, we end the week with a sweaty ski, step up and assault bike interval workout, or in the strength class with a max out on the bench press, followed by some accessory work!
GYMNASTICS
Tuesday morning, we’re dialing in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and upper strength work.
Thursday evening, we’re going upside down with Handstand Push-Ups: Strict, kipping, and everything in between. Never been upside down? No problem!
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy front squats.
HYROX
This week’s hyrox session, we will focus on implementing the race paces we established last week on the ski erg and rower, coupling them with 400m run repeats. The session will finish with a muscular endurance-based EMOM with wall balls and sandbag lunges.
MOBILITY
This weekend’s session will emphasize the ankles and feet—their mobility, strength, and essential role in restoring balance and stability throughout the body. These often-overlooked areas are key to rebuilding a solid foundation for safe and efficient movement. We’ll use banded mobility stretching to gently improve joint range of motion and neuromuscular control. The session will conclude with guided full-body movement to integrate these gains into functional patterns, supporting long-term recovery and resilience.
The Monday Ride
A cycling session at BikeDxb led by Marcus Smith.
Suitable for anyone able to ride 30kph plus on a flat course.
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
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
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
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
In endurance training, Training Stress Score (TSS) is a key metric. It measures how much load you’ve accumulated from a workout, factoring in intensity and duration. TSS helps us understand fatigue, plan recovery, and ensure progression. It’s vital for smart, structured training.
But training isn’t lived in isolation. Enter Life Stress Score — the invisible number that’s harder to track but always present. It includes poor sleep, work pressure, family commitments, financial worries, emotional challenges, and more. Unlike TSS, there’s no watch or app to measure Life Stress, but it impacts our performance profoundly.
If Life Stress is high, your body’s capacity to handle training decreases. Push through blindly, and you risk illness, injury, or burnout. This is where self-awareness, honesty, and adaptability become crucial.
Your true performance metric will always be your Life Stress Score.
No Weakness,
Marcus
In endurance training, Training Stress Score (TSS) is a key metric. It measures how much load you’ve accumulated from a workout, factoring in intensity and duration. TSS helps us understand fatigue, plan recovery, and ensure progression. It’s vital for smart, structured training.
But training isn’t lived in isolation. Enter Life Stress Score — the invisible number that’s harder to track but always present. It includes poor sleep, work pressure, family commitments, financial worries, emotional challenges, and more. Unlike TSS, there’s no watch or app to measure Life Stress, but it impacts our performance profoundly.
If Life Stress is high, your body’s capacity to handle training decreases. Push through blindly, and you risk illness, injury, or burnout. This is where self-awareness, honesty, and adaptability become crucial.
Your true performance metric will always be your Life Stress Score.
No Weakness,
Marcus
One-Hour Workout: Revving Your Swim Engine
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
