Impact of Heat on Fitness
.webp)
Every year in the UAE the ‘dreaded’ summer comes round. Training peaks feedback becomes weather related and the race to winter begins.
It can be a really difficult time for training, it can also be a great time for training. How you approach the heat will define how you deal with it and ultimately how consistent you remain with your program.
Some simply chose to stay away from the heat, indoor running, riding and swimming and the comfort of an air-cooled gym. This is fine and certainly any key intense sessions should be done in controlled and cooled conditions, but are you missing out not exposing yourself to the heat?
Exercise in hot conditions places the body under greater physical stress compared to the same intensity of exercise in cooler conditions, that is a fact. A consequence of this fact is performance in the hot conditions is impaired, however, as we know, if we recover properly from stress (training) we develop greater fitness. Remember, exercise breaks down muscle tissue and recovery enables it to be built back up, this is the underpinning mechanism of building fitness. So by increasing stress further through exercising in hot conditions, we can actually gain fitness from it.
This might not be making sense to you if you have experienced slowly melting into the tarmac of Al Qudra, or wobbling slowly down the beach track wondering why you’re seeing double, but if you think about the timeline of the Dubai race season, and when most of the PB’s occur its usually Dec, Jan and Feb time. A reason for this is that training sub maximally in hot conditions has been shown to increase Vo2 max, enhance cooling capabilities, increase blood plasma volume, a stabilised fluid balance and resting cardiac response. All this means you have a great fitness boost as you head into the critical ‘race build’ through Sept, Oct and Nov. That boost in fitness means a higher training load and training stress tolerance. Those who remained indoors, won’t get this affect as fast because they will have to go through the adaptive phase while the outsiders will be cherishing the cooler climate.
So if you’re an indoor athlete in the summer months, it might be worth considering some heat adaptation. Here are some key points to remember when heading back outside.
Stay at sub max intensities. Keep your work rate at 90% or less of threshold HR, pace or power. Basically Do everything at 10% less than you normally would.
Lower your temp immediately post exercise. Iced slushies or smoothies are a great way to do this and should be consumed as close to finishing the session as possible.
Weight yourself before and after sessions, the weight diff is your fluid loss. 1kg = 1L, replace fluid loss by 1.5 times and include electrolytes.
Short term adaptations (7 - 10 days) are rapid, don't give up after 2 - 3 sessions, stick with it to see quick benefits.
Long term adaptations kick in after 10 - 14 days, this is when you will notice performance increasing in cooler conditions and resting metrics (pulse, HRV, lower core temp) start to show.
For those who are exercising outside in the summer already, consider the below to help you get the most from the hot months.
Know your sweat rate, you may have done it at the beginning of summer but as you adapt further and get better at cooling you will sweat more so be conscious of that.
Don't neglect the indoors completely. It is often wise to do your hard (vo2 max/ zone 5 / maximal sprints) indoors if you can. That way you are maximising your anaerobic system which is one area of the bodies physiology that doesn’t improve in the heat.
Be aware that for each day out of the heat, the rate of decay is up to 2.5% per day. So if you have spent a few days indoors, be ready for the first day back outside to feel hot!
You don't get better at retaining electrolytes, you should always be replacing your electrolytes in hot conditions. Sodium being the most important one. Just water in the heat isn’t enough and you will be seriously impacting your fluid balance, recovery and sleep if you don’t replace what you lose. As sweat rate increases, so will electrolyte loss.
So that’s it, maybe its time to stop complaining about the Dubai summer and embrace it!? The InnerFight Endurance team certainly does, it isn’t easy but stick to the 10% less rule, replace your fluid loss and electrolytes, eat frozen açai post session and reap the rewards come cooler months.

ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.

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 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.

Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
.webp)
Every year in the UAE the ‘dreaded’ summer comes round. Training peaks feedback becomes weather related and the race to winter begins.
It can be a really difficult time for training, it can also be a great time for training. How you approach the heat will define how you deal with it and ultimately how consistent you remain with your program.
Some simply chose to stay away from the heat, indoor running, riding and swimming and the comfort of an air-cooled gym. This is fine and certainly any key intense sessions should be done in controlled and cooled conditions, but are you missing out not exposing yourself to the heat?
Exercise in hot conditions places the body under greater physical stress compared to the same intensity of exercise in cooler conditions, that is a fact. A consequence of this fact is performance in the hot conditions is impaired, however, as we know, if we recover properly from stress (training) we develop greater fitness. Remember, exercise breaks down muscle tissue and recovery enables it to be built back up, this is the underpinning mechanism of building fitness. So by increasing stress further through exercising in hot conditions, we can actually gain fitness from it.
This might not be making sense to you if you have experienced slowly melting into the tarmac of Al Qudra, or wobbling slowly down the beach track wondering why you’re seeing double, but if you think about the timeline of the Dubai race season, and when most of the PB’s occur its usually Dec, Jan and Feb time. A reason for this is that training sub maximally in hot conditions has been shown to increase Vo2 max, enhance cooling capabilities, increase blood plasma volume, a stabilised fluid balance and resting cardiac response. All this means you have a great fitness boost as you head into the critical ‘race build’ through Sept, Oct and Nov. That boost in fitness means a higher training load and training stress tolerance. Those who remained indoors, won’t get this affect as fast because they will have to go through the adaptive phase while the outsiders will be cherishing the cooler climate.
So if you’re an indoor athlete in the summer months, it might be worth considering some heat adaptation. Here are some key points to remember when heading back outside.
Stay at sub max intensities. Keep your work rate at 90% or less of threshold HR, pace or power. Basically Do everything at 10% less than you normally would.
Lower your temp immediately post exercise. Iced slushies or smoothies are a great way to do this and should be consumed as close to finishing the session as possible.
Weight yourself before and after sessions, the weight diff is your fluid loss. 1kg = 1L, replace fluid loss by 1.5 times and include electrolytes.
Short term adaptations (7 - 10 days) are rapid, don't give up after 2 - 3 sessions, stick with it to see quick benefits.
Long term adaptations kick in after 10 - 14 days, this is when you will notice performance increasing in cooler conditions and resting metrics (pulse, HRV, lower core temp) start to show.
For those who are exercising outside in the summer already, consider the below to help you get the most from the hot months.
Know your sweat rate, you may have done it at the beginning of summer but as you adapt further and get better at cooling you will sweat more so be conscious of that.
Don't neglect the indoors completely. It is often wise to do your hard (vo2 max/ zone 5 / maximal sprints) indoors if you can. That way you are maximising your anaerobic system which is one area of the bodies physiology that doesn’t improve in the heat.
Be aware that for each day out of the heat, the rate of decay is up to 2.5% per day. So if you have spent a few days indoors, be ready for the first day back outside to feel hot!
You don't get better at retaining electrolytes, you should always be replacing your electrolytes in hot conditions. Sodium being the most important one. Just water in the heat isn’t enough and you will be seriously impacting your fluid balance, recovery and sleep if you don’t replace what you lose. As sweat rate increases, so will electrolyte loss.
So that’s it, maybe its time to stop complaining about the Dubai summer and embrace it!? The InnerFight Endurance team certainly does, it isn’t easy but stick to the 10% less rule, replace your fluid loss and electrolytes, eat frozen açai post session and reap the rewards come cooler months.

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 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.

Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski

ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
.webp)
Every year in the UAE the ‘dreaded’ summer comes round. Training peaks feedback becomes weather related and the race to winter begins.
It can be a really difficult time for training, it can also be a great time for training. How you approach the heat will define how you deal with it and ultimately how consistent you remain with your program.
Some simply chose to stay away from the heat, indoor running, riding and swimming and the comfort of an air-cooled gym. This is fine and certainly any key intense sessions should be done in controlled and cooled conditions, but are you missing out not exposing yourself to the heat?
Exercise in hot conditions places the body under greater physical stress compared to the same intensity of exercise in cooler conditions, that is a fact. A consequence of this fact is performance in the hot conditions is impaired, however, as we know, if we recover properly from stress (training) we develop greater fitness. Remember, exercise breaks down muscle tissue and recovery enables it to be built back up, this is the underpinning mechanism of building fitness. So by increasing stress further through exercising in hot conditions, we can actually gain fitness from it.
This might not be making sense to you if you have experienced slowly melting into the tarmac of Al Qudra, or wobbling slowly down the beach track wondering why you’re seeing double, but if you think about the timeline of the Dubai race season, and when most of the PB’s occur its usually Dec, Jan and Feb time. A reason for this is that training sub maximally in hot conditions has been shown to increase Vo2 max, enhance cooling capabilities, increase blood plasma volume, a stabilised fluid balance and resting cardiac response. All this means you have a great fitness boost as you head into the critical ‘race build’ through Sept, Oct and Nov. That boost in fitness means a higher training load and training stress tolerance. Those who remained indoors, won’t get this affect as fast because they will have to go through the adaptive phase while the outsiders will be cherishing the cooler climate.
So if you’re an indoor athlete in the summer months, it might be worth considering some heat adaptation. Here are some key points to remember when heading back outside.
Stay at sub max intensities. Keep your work rate at 90% or less of threshold HR, pace or power. Basically Do everything at 10% less than you normally would.
Lower your temp immediately post exercise. Iced slushies or smoothies are a great way to do this and should be consumed as close to finishing the session as possible.
Weight yourself before and after sessions, the weight diff is your fluid loss. 1kg = 1L, replace fluid loss by 1.5 times and include electrolytes.
Short term adaptations (7 - 10 days) are rapid, don't give up after 2 - 3 sessions, stick with it to see quick benefits.
Long term adaptations kick in after 10 - 14 days, this is when you will notice performance increasing in cooler conditions and resting metrics (pulse, HRV, lower core temp) start to show.
For those who are exercising outside in the summer already, consider the below to help you get the most from the hot months.
Know your sweat rate, you may have done it at the beginning of summer but as you adapt further and get better at cooling you will sweat more so be conscious of that.
Don't neglect the indoors completely. It is often wise to do your hard (vo2 max/ zone 5 / maximal sprints) indoors if you can. That way you are maximising your anaerobic system which is one area of the bodies physiology that doesn’t improve in the heat.
Be aware that for each day out of the heat, the rate of decay is up to 2.5% per day. So if you have spent a few days indoors, be ready for the first day back outside to feel hot!
You don't get better at retaining electrolytes, you should always be replacing your electrolytes in hot conditions. Sodium being the most important one. Just water in the heat isn’t enough and you will be seriously impacting your fluid balance, recovery and sleep if you don’t replace what you lose. As sweat rate increases, so will electrolyte loss.
So that’s it, maybe its time to stop complaining about the Dubai summer and embrace it!? The InnerFight Endurance team certainly does, it isn’t easy but stick to the 10% less rule, replace your fluid loss and electrolytes, eat frozen açai post session and reap the rewards come cooler months.

Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.

Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski

ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.

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.
.webp)
Every year in the UAE the ‘dreaded’ summer comes round. Training peaks feedback becomes weather related and the race to winter begins.
It can be a really difficult time for training, it can also be a great time for training. How you approach the heat will define how you deal with it and ultimately how consistent you remain with your program.
Some simply chose to stay away from the heat, indoor running, riding and swimming and the comfort of an air-cooled gym. This is fine and certainly any key intense sessions should be done in controlled and cooled conditions, but are you missing out not exposing yourself to the heat?
Exercise in hot conditions places the body under greater physical stress compared to the same intensity of exercise in cooler conditions, that is a fact. A consequence of this fact is performance in the hot conditions is impaired, however, as we know, if we recover properly from stress (training) we develop greater fitness. Remember, exercise breaks down muscle tissue and recovery enables it to be built back up, this is the underpinning mechanism of building fitness. So by increasing stress further through exercising in hot conditions, we can actually gain fitness from it.
This might not be making sense to you if you have experienced slowly melting into the tarmac of Al Qudra, or wobbling slowly down the beach track wondering why you’re seeing double, but if you think about the timeline of the Dubai race season, and when most of the PB’s occur its usually Dec, Jan and Feb time. A reason for this is that training sub maximally in hot conditions has been shown to increase Vo2 max, enhance cooling capabilities, increase blood plasma volume, a stabilised fluid balance and resting cardiac response. All this means you have a great fitness boost as you head into the critical ‘race build’ through Sept, Oct and Nov. That boost in fitness means a higher training load and training stress tolerance. Those who remained indoors, won’t get this affect as fast because they will have to go through the adaptive phase while the outsiders will be cherishing the cooler climate.
So if you’re an indoor athlete in the summer months, it might be worth considering some heat adaptation. Here are some key points to remember when heading back outside.
Stay at sub max intensities. Keep your work rate at 90% or less of threshold HR, pace or power. Basically Do everything at 10% less than you normally would.
Lower your temp immediately post exercise. Iced slushies or smoothies are a great way to do this and should be consumed as close to finishing the session as possible.
Weight yourself before and after sessions, the weight diff is your fluid loss. 1kg = 1L, replace fluid loss by 1.5 times and include electrolytes.
Short term adaptations (7 - 10 days) are rapid, don't give up after 2 - 3 sessions, stick with it to see quick benefits.
Long term adaptations kick in after 10 - 14 days, this is when you will notice performance increasing in cooler conditions and resting metrics (pulse, HRV, lower core temp) start to show.
For those who are exercising outside in the summer already, consider the below to help you get the most from the hot months.
Know your sweat rate, you may have done it at the beginning of summer but as you adapt further and get better at cooling you will sweat more so be conscious of that.
Don't neglect the indoors completely. It is often wise to do your hard (vo2 max/ zone 5 / maximal sprints) indoors if you can. That way you are maximising your anaerobic system which is one area of the bodies physiology that doesn’t improve in the heat.
Be aware that for each day out of the heat, the rate of decay is up to 2.5% per day. So if you have spent a few days indoors, be ready for the first day back outside to feel hot!
You don't get better at retaining electrolytes, you should always be replacing your electrolytes in hot conditions. Sodium being the most important one. Just water in the heat isn’t enough and you will be seriously impacting your fluid balance, recovery and sleep if you don’t replace what you lose. As sweat rate increases, so will electrolyte loss.
So that’s it, maybe its time to stop complaining about the Dubai summer and embrace it!? The InnerFight Endurance team certainly does, it isn’t easy but stick to the 10% less rule, replace your fluid loss and electrolytes, eat frozen açai post session and reap the rewards come cooler months.
.webp)
Every year in the UAE the ‘dreaded’ summer comes round. Training peaks feedback becomes weather related and the race to winter begins.
It can be a really difficult time for training, it can also be a great time for training. How you approach the heat will define how you deal with it and ultimately how consistent you remain with your program.
Some simply chose to stay away from the heat, indoor running, riding and swimming and the comfort of an air-cooled gym. This is fine and certainly any key intense sessions should be done in controlled and cooled conditions, but are you missing out not exposing yourself to the heat?
Exercise in hot conditions places the body under greater physical stress compared to the same intensity of exercise in cooler conditions, that is a fact. A consequence of this fact is performance in the hot conditions is impaired, however, as we know, if we recover properly from stress (training) we develop greater fitness. Remember, exercise breaks down muscle tissue and recovery enables it to be built back up, this is the underpinning mechanism of building fitness. So by increasing stress further through exercising in hot conditions, we can actually gain fitness from it.
This might not be making sense to you if you have experienced slowly melting into the tarmac of Al Qudra, or wobbling slowly down the beach track wondering why you’re seeing double, but if you think about the timeline of the Dubai race season, and when most of the PB’s occur its usually Dec, Jan and Feb time. A reason for this is that training sub maximally in hot conditions has been shown to increase Vo2 max, enhance cooling capabilities, increase blood plasma volume, a stabilised fluid balance and resting cardiac response. All this means you have a great fitness boost as you head into the critical ‘race build’ through Sept, Oct and Nov. That boost in fitness means a higher training load and training stress tolerance. Those who remained indoors, won’t get this affect as fast because they will have to go through the adaptive phase while the outsiders will be cherishing the cooler climate.
So if you’re an indoor athlete in the summer months, it might be worth considering some heat adaptation. Here are some key points to remember when heading back outside.
Stay at sub max intensities. Keep your work rate at 90% or less of threshold HR, pace or power. Basically Do everything at 10% less than you normally would.
Lower your temp immediately post exercise. Iced slushies or smoothies are a great way to do this and should be consumed as close to finishing the session as possible.
Weight yourself before and after sessions, the weight diff is your fluid loss. 1kg = 1L, replace fluid loss by 1.5 times and include electrolytes.
Short term adaptations (7 - 10 days) are rapid, don't give up after 2 - 3 sessions, stick with it to see quick benefits.
Long term adaptations kick in after 10 - 14 days, this is when you will notice performance increasing in cooler conditions and resting metrics (pulse, HRV, lower core temp) start to show.
For those who are exercising outside in the summer already, consider the below to help you get the most from the hot months.
Know your sweat rate, you may have done it at the beginning of summer but as you adapt further and get better at cooling you will sweat more so be conscious of that.
Don't neglect the indoors completely. It is often wise to do your hard (vo2 max/ zone 5 / maximal sprints) indoors if you can. That way you are maximising your anaerobic system which is one area of the bodies physiology that doesn’t improve in the heat.
Be aware that for each day out of the heat, the rate of decay is up to 2.5% per day. So if you have spent a few days indoors, be ready for the first day back outside to feel hot!
You don't get better at retaining electrolytes, you should always be replacing your electrolytes in hot conditions. Sodium being the most important one. Just water in the heat isn’t enough and you will be seriously impacting your fluid balance, recovery and sleep if you don’t replace what you lose. As sweat rate increases, so will electrolyte loss.
So that’s it, maybe its time to stop complaining about the Dubai summer and embrace it!? The InnerFight Endurance team certainly does, it isn’t easy but stick to the 10% less rule, replace your fluid loss and electrolytes, eat frozen açai post session and reap the rewards come cooler months.

One-Hour Workout: Revving Your Swim Engine
