When I Represented Great Britain
.webp)
From the age of 6 when I begged my local swimming team to let me join them I had one goal: to represent my country. Back then my naïve motivation was simply because Olympic swimmers looked cool on television, but as I grew older I began to realise that I wanted to represent something much greater than myself. I became hugely patriotic and the pride of being an ambassador of my country on an international stage was always in my mind.
So what makes a dream like this a reality? Millions of children dream of becoming professional athletes, but less than 1 in 662,000 ever actually make it. We could go down the genetics debate here but that would take all day. The bottom line is I was dedicated, disciplined and gave up a typical ‘normal’ life growing up, I would do whatever it took to represent my country. I was also fortunate enough to have incredible support from my family. My mum would drive me (for hours and hours) all over the UK almost every weekend so that I had access to the very best coaches and facilities. She paid for my equipment, my coaches, hotels, physiotherapists and anything I needed to be better. Without her support and dedication I would have never had the opportunities that I had or be where I am today.
At 15, after 9 years of training every single day, sometimes twice per day, my dreams first became a reality.
I was coming of the back of a whirlwind 6 months, I had officially transitioned from a competitive swimmer to a Triathlete and everything was still very new, I literally barely knew how to ride a road bike but that didn’t stop me. My first Triathlon race I entered was the British National Championships, held in Eton.
It also doubled up as the selection race for the European Youth Championships to be held in Italy.
As always I gave everything I had. I crossed the line in 4th place and earned the last spot on the team for the European Youth Championships. I had to wait over 2 hours to find out if I had been selected. I remember so clearly feeling relief that all my hard work was worth it, followed by pride and almost disbelief. Had my dream actually just come true?
Jessica Ann Louise Towl: the girl from the small market town in the middle of rural England, the girl that was born extremely sick and dangerously prematurely had become an ambassador for her sport and her country, representing the Queen and every person in the United Kingdom.
My debut race representing GB in Italy I will never forget, it sticks in my mind more than all the other times I proudly raced internationally. The feeling of putting on your National Team Triathlon Suit, your name proudly displayed next to your country and flag for all to see is impossible for me to describe.
Still to this day I get Goosebumps when I think back to the first time I heard someone shout “GO Great Britain” to me on the bike. It really hit me then that I was no longer “Jess” and I was no longer doing this just for me, I was my country, I was Great Britain. I had earned this and needed to do it justice for every British person watching at the race or back home.
Over the years I went on to race around the world in Triathlon, Duathlon and Aquathlon. When you travel with the GB team, with the athletes, coaches and support staff, you are all wearing matching GB tracksuits. People would stare at us walking proudly together as a team, they would ask us what we were competing in, where we were going and always wished us good luck. I felt a HUGE responsibility to my country and wanted to do British people proud!
Not all dreams come true and that’s ok. I never made it to the Olympic Games, I never earned the right to stand on the top of the podium at World or European Championships. I didn’t get to listen to my National Anthem play as I stood on top of the world.
BUT I did get to be on that podium, just slightly lower down, the Union Jack flapping proudly behind me. If less than 1% of athletes get to represent their country, the chances of winning a medal must be insanely low. Things happen in life, we change as we grow older and I have made peace with the fact that I didn’t see my dreams through to the end.
For all those years the competition was about so much more than the opportunity to win a medal. It was about always about the chance to compete for my country. The chance to wear the red, white and blue proudly on a world-class stage, the chance to make 6 year old Jessica’s dreams come true.
What is my next goal? I have represented my country in Triathlon, Duathlon, Aquathlon and CrossFit. I now want to represent my country at a different sport entirely, to compete at the Spartan World Championships. Watch this space!
By Jess Towl, Endurance Coach

GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
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 back squats.

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
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: 04:59 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
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
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. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.

Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
.webp)
From the age of 6 when I begged my local swimming team to let me join them I had one goal: to represent my country. Back then my naïve motivation was simply because Olympic swimmers looked cool on television, but as I grew older I began to realise that I wanted to represent something much greater than myself. I became hugely patriotic and the pride of being an ambassador of my country on an international stage was always in my mind.
So what makes a dream like this a reality? Millions of children dream of becoming professional athletes, but less than 1 in 662,000 ever actually make it. We could go down the genetics debate here but that would take all day. The bottom line is I was dedicated, disciplined and gave up a typical ‘normal’ life growing up, I would do whatever it took to represent my country. I was also fortunate enough to have incredible support from my family. My mum would drive me (for hours and hours) all over the UK almost every weekend so that I had access to the very best coaches and facilities. She paid for my equipment, my coaches, hotels, physiotherapists and anything I needed to be better. Without her support and dedication I would have never had the opportunities that I had or be where I am today.
At 15, after 9 years of training every single day, sometimes twice per day, my dreams first became a reality.
I was coming of the back of a whirlwind 6 months, I had officially transitioned from a competitive swimmer to a Triathlete and everything was still very new, I literally barely knew how to ride a road bike but that didn’t stop me. My first Triathlon race I entered was the British National Championships, held in Eton.
It also doubled up as the selection race for the European Youth Championships to be held in Italy.
As always I gave everything I had. I crossed the line in 4th place and earned the last spot on the team for the European Youth Championships. I had to wait over 2 hours to find out if I had been selected. I remember so clearly feeling relief that all my hard work was worth it, followed by pride and almost disbelief. Had my dream actually just come true?
Jessica Ann Louise Towl: the girl from the small market town in the middle of rural England, the girl that was born extremely sick and dangerously prematurely had become an ambassador for her sport and her country, representing the Queen and every person in the United Kingdom.
My debut race representing GB in Italy I will never forget, it sticks in my mind more than all the other times I proudly raced internationally. The feeling of putting on your National Team Triathlon Suit, your name proudly displayed next to your country and flag for all to see is impossible for me to describe.
Still to this day I get Goosebumps when I think back to the first time I heard someone shout “GO Great Britain” to me on the bike. It really hit me then that I was no longer “Jess” and I was no longer doing this just for me, I was my country, I was Great Britain. I had earned this and needed to do it justice for every British person watching at the race or back home.
Over the years I went on to race around the world in Triathlon, Duathlon and Aquathlon. When you travel with the GB team, with the athletes, coaches and support staff, you are all wearing matching GB tracksuits. People would stare at us walking proudly together as a team, they would ask us what we were competing in, where we were going and always wished us good luck. I felt a HUGE responsibility to my country and wanted to do British people proud!
Not all dreams come true and that’s ok. I never made it to the Olympic Games, I never earned the right to stand on the top of the podium at World or European Championships. I didn’t get to listen to my National Anthem play as I stood on top of the world.
BUT I did get to be on that podium, just slightly lower down, the Union Jack flapping proudly behind me. If less than 1% of athletes get to represent their country, the chances of winning a medal must be insanely low. Things happen in life, we change as we grow older and I have made peace with the fact that I didn’t see my dreams through to the end.
For all those years the competition was about so much more than the opportunity to win a medal. It was about always about the chance to compete for my country. The chance to wear the red, white and blue proudly on a world-class stage, the chance to make 6 year old Jessica’s dreams come true.
What is my next goal? I have represented my country in Triathlon, Duathlon, Aquathlon and CrossFit. I now want to represent my country at a different sport entirely, to compete at the Spartan World Championships. Watch this space!
By Jess Towl, Endurance Coach

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
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: 04:59 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
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
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. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.

Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH

GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
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 back squats.
.webp)
From the age of 6 when I begged my local swimming team to let me join them I had one goal: to represent my country. Back then my naïve motivation was simply because Olympic swimmers looked cool on television, but as I grew older I began to realise that I wanted to represent something much greater than myself. I became hugely patriotic and the pride of being an ambassador of my country on an international stage was always in my mind.
So what makes a dream like this a reality? Millions of children dream of becoming professional athletes, but less than 1 in 662,000 ever actually make it. We could go down the genetics debate here but that would take all day. The bottom line is I was dedicated, disciplined and gave up a typical ‘normal’ life growing up, I would do whatever it took to represent my country. I was also fortunate enough to have incredible support from my family. My mum would drive me (for hours and hours) all over the UK almost every weekend so that I had access to the very best coaches and facilities. She paid for my equipment, my coaches, hotels, physiotherapists and anything I needed to be better. Without her support and dedication I would have never had the opportunities that I had or be where I am today.
At 15, after 9 years of training every single day, sometimes twice per day, my dreams first became a reality.
I was coming of the back of a whirlwind 6 months, I had officially transitioned from a competitive swimmer to a Triathlete and everything was still very new, I literally barely knew how to ride a road bike but that didn’t stop me. My first Triathlon race I entered was the British National Championships, held in Eton.
It also doubled up as the selection race for the European Youth Championships to be held in Italy.
As always I gave everything I had. I crossed the line in 4th place and earned the last spot on the team for the European Youth Championships. I had to wait over 2 hours to find out if I had been selected. I remember so clearly feeling relief that all my hard work was worth it, followed by pride and almost disbelief. Had my dream actually just come true?
Jessica Ann Louise Towl: the girl from the small market town in the middle of rural England, the girl that was born extremely sick and dangerously prematurely had become an ambassador for her sport and her country, representing the Queen and every person in the United Kingdom.
My debut race representing GB in Italy I will never forget, it sticks in my mind more than all the other times I proudly raced internationally. The feeling of putting on your National Team Triathlon Suit, your name proudly displayed next to your country and flag for all to see is impossible for me to describe.
Still to this day I get Goosebumps when I think back to the first time I heard someone shout “GO Great Britain” to me on the bike. It really hit me then that I was no longer “Jess” and I was no longer doing this just for me, I was my country, I was Great Britain. I had earned this and needed to do it justice for every British person watching at the race or back home.
Over the years I went on to race around the world in Triathlon, Duathlon and Aquathlon. When you travel with the GB team, with the athletes, coaches and support staff, you are all wearing matching GB tracksuits. People would stare at us walking proudly together as a team, they would ask us what we were competing in, where we were going and always wished us good luck. I felt a HUGE responsibility to my country and wanted to do British people proud!
Not all dreams come true and that’s ok. I never made it to the Olympic Games, I never earned the right to stand on the top of the podium at World or European Championships. I didn’t get to listen to my National Anthem play as I stood on top of the world.
BUT I did get to be on that podium, just slightly lower down, the Union Jack flapping proudly behind me. If less than 1% of athletes get to represent their country, the chances of winning a medal must be insanely low. Things happen in life, we change as we grow older and I have made peace with the fact that I didn’t see my dreams through to the end.
For all those years the competition was about so much more than the opportunity to win a medal. It was about always about the chance to compete for my country. The chance to wear the red, white and blue proudly on a world-class stage, the chance to make 6 year old Jessica’s dreams come true.
What is my next goal? I have represented my country in Triathlon, Duathlon, Aquathlon and CrossFit. I now want to represent my country at a different sport entirely, to compete at the Spartan World Championships. Watch this space!
By Jess Towl, Endurance Coach

Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
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. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.

Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH

GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
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 back squats.

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
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: 04:59 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
.webp)
From the age of 6 when I begged my local swimming team to let me join them I had one goal: to represent my country. Back then my naïve motivation was simply because Olympic swimmers looked cool on television, but as I grew older I began to realise that I wanted to represent something much greater than myself. I became hugely patriotic and the pride of being an ambassador of my country on an international stage was always in my mind.
So what makes a dream like this a reality? Millions of children dream of becoming professional athletes, but less than 1 in 662,000 ever actually make it. We could go down the genetics debate here but that would take all day. The bottom line is I was dedicated, disciplined and gave up a typical ‘normal’ life growing up, I would do whatever it took to represent my country. I was also fortunate enough to have incredible support from my family. My mum would drive me (for hours and hours) all over the UK almost every weekend so that I had access to the very best coaches and facilities. She paid for my equipment, my coaches, hotels, physiotherapists and anything I needed to be better. Without her support and dedication I would have never had the opportunities that I had or be where I am today.
At 15, after 9 years of training every single day, sometimes twice per day, my dreams first became a reality.
I was coming of the back of a whirlwind 6 months, I had officially transitioned from a competitive swimmer to a Triathlete and everything was still very new, I literally barely knew how to ride a road bike but that didn’t stop me. My first Triathlon race I entered was the British National Championships, held in Eton.
It also doubled up as the selection race for the European Youth Championships to be held in Italy.
As always I gave everything I had. I crossed the line in 4th place and earned the last spot on the team for the European Youth Championships. I had to wait over 2 hours to find out if I had been selected. I remember so clearly feeling relief that all my hard work was worth it, followed by pride and almost disbelief. Had my dream actually just come true?
Jessica Ann Louise Towl: the girl from the small market town in the middle of rural England, the girl that was born extremely sick and dangerously prematurely had become an ambassador for her sport and her country, representing the Queen and every person in the United Kingdom.
My debut race representing GB in Italy I will never forget, it sticks in my mind more than all the other times I proudly raced internationally. The feeling of putting on your National Team Triathlon Suit, your name proudly displayed next to your country and flag for all to see is impossible for me to describe.
Still to this day I get Goosebumps when I think back to the first time I heard someone shout “GO Great Britain” to me on the bike. It really hit me then that I was no longer “Jess” and I was no longer doing this just for me, I was my country, I was Great Britain. I had earned this and needed to do it justice for every British person watching at the race or back home.
Over the years I went on to race around the world in Triathlon, Duathlon and Aquathlon. When you travel with the GB team, with the athletes, coaches and support staff, you are all wearing matching GB tracksuits. People would stare at us walking proudly together as a team, they would ask us what we were competing in, where we were going and always wished us good luck. I felt a HUGE responsibility to my country and wanted to do British people proud!
Not all dreams come true and that’s ok. I never made it to the Olympic Games, I never earned the right to stand on the top of the podium at World or European Championships. I didn’t get to listen to my National Anthem play as I stood on top of the world.
BUT I did get to be on that podium, just slightly lower down, the Union Jack flapping proudly behind me. If less than 1% of athletes get to represent their country, the chances of winning a medal must be insanely low. Things happen in life, we change as we grow older and I have made peace with the fact that I didn’t see my dreams through to the end.
For all those years the competition was about so much more than the opportunity to win a medal. It was about always about the chance to compete for my country. The chance to wear the red, white and blue proudly on a world-class stage, the chance to make 6 year old Jessica’s dreams come true.
What is my next goal? I have represented my country in Triathlon, Duathlon, Aquathlon and CrossFit. I now want to represent my country at a different sport entirely, to compete at the Spartan World Championships. Watch this space!
By Jess Towl, Endurance Coach
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From the age of 6 when I begged my local swimming team to let me join them I had one goal: to represent my country. Back then my naïve motivation was simply because Olympic swimmers looked cool on television, but as I grew older I began to realise that I wanted to represent something much greater than myself. I became hugely patriotic and the pride of being an ambassador of my country on an international stage was always in my mind.
So what makes a dream like this a reality? Millions of children dream of becoming professional athletes, but less than 1 in 662,000 ever actually make it. We could go down the genetics debate here but that would take all day. The bottom line is I was dedicated, disciplined and gave up a typical ‘normal’ life growing up, I would do whatever it took to represent my country. I was also fortunate enough to have incredible support from my family. My mum would drive me (for hours and hours) all over the UK almost every weekend so that I had access to the very best coaches and facilities. She paid for my equipment, my coaches, hotels, physiotherapists and anything I needed to be better. Without her support and dedication I would have never had the opportunities that I had or be where I am today.
At 15, after 9 years of training every single day, sometimes twice per day, my dreams first became a reality.
I was coming of the back of a whirlwind 6 months, I had officially transitioned from a competitive swimmer to a Triathlete and everything was still very new, I literally barely knew how to ride a road bike but that didn’t stop me. My first Triathlon race I entered was the British National Championships, held in Eton.
It also doubled up as the selection race for the European Youth Championships to be held in Italy.
As always I gave everything I had. I crossed the line in 4th place and earned the last spot on the team for the European Youth Championships. I had to wait over 2 hours to find out if I had been selected. I remember so clearly feeling relief that all my hard work was worth it, followed by pride and almost disbelief. Had my dream actually just come true?
Jessica Ann Louise Towl: the girl from the small market town in the middle of rural England, the girl that was born extremely sick and dangerously prematurely had become an ambassador for her sport and her country, representing the Queen and every person in the United Kingdom.
My debut race representing GB in Italy I will never forget, it sticks in my mind more than all the other times I proudly raced internationally. The feeling of putting on your National Team Triathlon Suit, your name proudly displayed next to your country and flag for all to see is impossible for me to describe.
Still to this day I get Goosebumps when I think back to the first time I heard someone shout “GO Great Britain” to me on the bike. It really hit me then that I was no longer “Jess” and I was no longer doing this just for me, I was my country, I was Great Britain. I had earned this and needed to do it justice for every British person watching at the race or back home.
Over the years I went on to race around the world in Triathlon, Duathlon and Aquathlon. When you travel with the GB team, with the athletes, coaches and support staff, you are all wearing matching GB tracksuits. People would stare at us walking proudly together as a team, they would ask us what we were competing in, where we were going and always wished us good luck. I felt a HUGE responsibility to my country and wanted to do British people proud!
Not all dreams come true and that’s ok. I never made it to the Olympic Games, I never earned the right to stand on the top of the podium at World or European Championships. I didn’t get to listen to my National Anthem play as I stood on top of the world.
BUT I did get to be on that podium, just slightly lower down, the Union Jack flapping proudly behind me. If less than 1% of athletes get to represent their country, the chances of winning a medal must be insanely low. Things happen in life, we change as we grow older and I have made peace with the fact that I didn’t see my dreams through to the end.
For all those years the competition was about so much more than the opportunity to win a medal. It was about always about the chance to compete for my country. The chance to wear the red, white and blue proudly on a world-class stage, the chance to make 6 year old Jessica’s dreams come true.
What is my next goal? I have represented my country in Triathlon, Duathlon, Aquathlon and CrossFit. I now want to represent my country at a different sport entirely, to compete at the Spartan World Championships. Watch this space!
By Jess Towl, Endurance Coach

One-Hour Workout: Revving Your Swim Engine
