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Endurance #24-18
29 Apr - 03 May
Monday Ride
Today is the final Explosive power development (EPD) session. We will be initially working on our group riding skills and then working on our power generation with 10s accelerations every 4 minutes. After 4 weeks of this, you will have developed a great sprint.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Multi Duration Testing is this weeks fun! We collect some pacing data ready for the summer season.
Start time: 05:59am
Location: TBC, (Sport City track is currently closed)
Wednesday Ride
This week is a test of repeatable anaerobic power. 5 X 4min hard is the the aim of the game.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Today is expressive tempo set, we will be running easy for the first 30minutes of the run, then run at our optimal 7RPE (Rate of percieved exertion) for the final 15 minutes. As the conditions get hotter these are great session to dial in your RPE.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
The Saturday Ride
Get your cycling fix with this 120km ride at an average of 32kph. Work as a group to get through the desert! This week we will be going anti-clockwise to keep your views fresh!.
Start time: 05:59am
Session Length: Approximatley 3 hours
Location: Bottom of the stick
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
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 Rob Foster
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. 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.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
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 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
Monday Ride
Today is the final Explosive power development (EPD) session. We will be initially working on our group riding skills and then working on our power generation with 10s accelerations every 4 minutes. After 4 weeks of this, you will have developed a great sprint.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Multi Duration Testing is this weeks fun! We collect some pacing data ready for the summer season.
Start time: 05:59am
Location: TBC, (Sport City track is currently closed)
Wednesday Ride
This week is a test of repeatable anaerobic power. 5 X 4min hard is the the aim of the game.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Today is expressive tempo set, we will be running easy for the first 30minutes of the run, then run at our optimal 7RPE (Rate of percieved exertion) for the final 15 minutes. As the conditions get hotter these are great session to dial in your RPE.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
The Saturday Ride
Get your cycling fix with this 120km ride at an average of 32kph. Work as a group to get through the desert! This week we will be going anti-clockwise to keep your views fresh!.
Start time: 05:59am
Session Length: Approximatley 3 hours
Location: Bottom of the stick
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 Rob Foster
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. 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.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
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 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
Monday Ride
Today is the final Explosive power development (EPD) session. We will be initially working on our group riding skills and then working on our power generation with 10s accelerations every 4 minutes. After 4 weeks of this, you will have developed a great sprint.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Multi Duration Testing is this weeks fun! We collect some pacing data ready for the summer season.
Start time: 05:59am
Location: TBC, (Sport City track is currently closed)
Wednesday Ride
This week is a test of repeatable anaerobic power. 5 X 4min hard is the the aim of the game.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Today is expressive tempo set, we will be running easy for the first 30minutes of the run, then run at our optimal 7RPE (Rate of percieved exertion) for the final 15 minutes. As the conditions get hotter these are great session to dial in your RPE.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
The Saturday Ride
Get your cycling fix with this 120km ride at an average of 32kph. Work as a group to get through the desert! This week we will be going anti-clockwise to keep your views fresh!.
Start time: 05:59am
Session Length: Approximatley 3 hours
Location: Bottom of the stick
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
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 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
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 Rob Foster
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. 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.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday Ride
Today is the final Explosive power development (EPD) session. We will be initially working on our group riding skills and then working on our power generation with 10s accelerations every 4 minutes. After 4 weeks of this, you will have developed a great sprint.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Multi Duration Testing is this weeks fun! We collect some pacing data ready for the summer season.
Start time: 05:59am
Location: TBC, (Sport City track is currently closed)
Wednesday Ride
This week is a test of repeatable anaerobic power. 5 X 4min hard is the the aim of the game.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Today is expressive tempo set, we will be running easy for the first 30minutes of the run, then run at our optimal 7RPE (Rate of percieved exertion) for the final 15 minutes. As the conditions get hotter these are great session to dial in your RPE.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
The Saturday Ride
Get your cycling fix with this 120km ride at an average of 32kph. Work as a group to get through the desert! This week we will be going anti-clockwise to keep your views fresh!.
Start time: 05:59am
Session Length: Approximatley 3 hours
Location: Bottom of the stick
Monday Ride
Today is the final Explosive power development (EPD) session. We will be initially working on our group riding skills and then working on our power generation with 10s accelerations every 4 minutes. After 4 weeks of this, you will have developed a great sprint.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Multi Duration Testing is this weeks fun! We collect some pacing data ready for the summer season.
Start time: 05:59am
Location: TBC, (Sport City track is currently closed)
Wednesday Ride
This week is a test of repeatable anaerobic power. 5 X 4min hard is the the aim of the game.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Today is expressive tempo set, we will be running easy for the first 30minutes of the run, then run at our optimal 7RPE (Rate of percieved exertion) for the final 15 minutes. As the conditions get hotter these are great session to dial in your RPE.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
The Saturday Ride
Get your cycling fix with this 120km ride at an average of 32kph. Work as a group to get through the desert! This week we will be going anti-clockwise to keep your views fresh!.
Start time: 05:59am
Session Length: Approximatley 3 hours
Location: Bottom of the stick
One-Hour Workout: Revving Your Swim Engine
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