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InnerFight Endurance: Ironman 70.3 Muscat
Calm waters, rolling hills, flat roads
Ironman 70.3 Muscat always begins with a 300m run into the warm Arabian Sea. The tide is never in the right place for the start of this race but no one is mad – it’s an accepted quirk of the most beautiful 70.3 triathlon race in the middle east region.
InnerFight Endurance take on the Ironman 70.3 in Muscat
Excited swimmers charge out the water with a further 300m run up the beach, up the steps, and into transition ready for 90km of smooth rolling roads.
You gain just under 1000m of climbing on the bike course, vastly different to the other race options in the region. You are rewarded with beautiful coastline views as you head in towards the fishing town of Muttrah, then onto the steeper section of hills as you climb up onto the high road before the descent into Ruwi. Then you navigate out and back with the usual Arabian winds either with or against you before facing the hardest part of the day.
It does not matter that it is ‘winter’ in Oman, the run here is always hot. People either thrive or do everything they can to survive.
The 3-lap run course is punishing, with minimal shade and enough up and down to cause the legs to falter but not too slow. This race is a true triathlete’s race, you must be strong in all three disciplines or it will catch you out!
The InnerFight Endurance team made up 9 places on the start line and showcased some outstanding performances. Well done Slade Baker on 3rd in Age Group!
We will be there next year, are you interested in joining us? Get in touch to find out more via endurance@innerfight.com.
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
Ironman 70.3 Muscat always begins with a 300m run into the warm Arabian Sea. The tide is never in the right place for the start of this race but no one is mad – it’s an accepted quirk of the most beautiful 70.3 triathlon race in the middle east region.
InnerFight Endurance take on the Ironman 70.3 in Muscat
Excited swimmers charge out the water with a further 300m run up the beach, up the steps, and into transition ready for 90km of smooth rolling roads.
You gain just under 1000m of climbing on the bike course, vastly different to the other race options in the region. You are rewarded with beautiful coastline views as you head in towards the fishing town of Muttrah, then onto the steeper section of hills as you climb up onto the high road before the descent into Ruwi. Then you navigate out and back with the usual Arabian winds either with or against you before facing the hardest part of the day.
It does not matter that it is ‘winter’ in Oman, the run here is always hot. People either thrive or do everything they can to survive.
The 3-lap run course is punishing, with minimal shade and enough up and down to cause the legs to falter but not too slow. This race is a true triathlete’s race, you must be strong in all three disciplines or it will catch you out!
The InnerFight Endurance team made up 9 places on the start line and showcased some outstanding performances. Well done Slade Baker on 3rd in Age Group!
We will be there next year, are you interested in joining us? Get in touch to find out more via endurance@innerfight.com.
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Ironman 70.3 Muscat always begins with a 300m run into the warm Arabian Sea. The tide is never in the right place for the start of this race but no one is mad – it’s an accepted quirk of the most beautiful 70.3 triathlon race in the middle east region.
InnerFight Endurance take on the Ironman 70.3 in Muscat
Excited swimmers charge out the water with a further 300m run up the beach, up the steps, and into transition ready for 90km of smooth rolling roads.
You gain just under 1000m of climbing on the bike course, vastly different to the other race options in the region. You are rewarded with beautiful coastline views as you head in towards the fishing town of Muttrah, then onto the steeper section of hills as you climb up onto the high road before the descent into Ruwi. Then you navigate out and back with the usual Arabian winds either with or against you before facing the hardest part of the day.
It does not matter that it is ‘winter’ in Oman, the run here is always hot. People either thrive or do everything they can to survive.
The 3-lap run course is punishing, with minimal shade and enough up and down to cause the legs to falter but not too slow. This race is a true triathlete’s race, you must be strong in all three disciplines or it will catch you out!
The InnerFight Endurance team made up 9 places on the start line and showcased some outstanding performances. Well done Slade Baker on 3rd in Age Group!
We will be there next year, are you interested in joining us? Get in touch to find out more via endurance@innerfight.com.
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Ironman 70.3 Muscat always begins with a 300m run into the warm Arabian Sea. The tide is never in the right place for the start of this race but no one is mad – it’s an accepted quirk of the most beautiful 70.3 triathlon race in the middle east region.
InnerFight Endurance take on the Ironman 70.3 in Muscat
Excited swimmers charge out the water with a further 300m run up the beach, up the steps, and into transition ready for 90km of smooth rolling roads.
You gain just under 1000m of climbing on the bike course, vastly different to the other race options in the region. You are rewarded with beautiful coastline views as you head in towards the fishing town of Muttrah, then onto the steeper section of hills as you climb up onto the high road before the descent into Ruwi. Then you navigate out and back with the usual Arabian winds either with or against you before facing the hardest part of the day.
It does not matter that it is ‘winter’ in Oman, the run here is always hot. People either thrive or do everything they can to survive.
The 3-lap run course is punishing, with minimal shade and enough up and down to cause the legs to falter but not too slow. This race is a true triathlete’s race, you must be strong in all three disciplines or it will catch you out!
The InnerFight Endurance team made up 9 places on the start line and showcased some outstanding performances. Well done Slade Baker on 3rd in Age Group!
We will be there next year, are you interested in joining us? Get in touch to find out more via endurance@innerfight.com.
Ironman 70.3 Muscat always begins with a 300m run into the warm Arabian Sea. The tide is never in the right place for the start of this race but no one is mad – it’s an accepted quirk of the most beautiful 70.3 triathlon race in the middle east region.
InnerFight Endurance take on the Ironman 70.3 in Muscat
Excited swimmers charge out the water with a further 300m run up the beach, up the steps, and into transition ready for 90km of smooth rolling roads.
You gain just under 1000m of climbing on the bike course, vastly different to the other race options in the region. You are rewarded with beautiful coastline views as you head in towards the fishing town of Muttrah, then onto the steeper section of hills as you climb up onto the high road before the descent into Ruwi. Then you navigate out and back with the usual Arabian winds either with or against you before facing the hardest part of the day.
It does not matter that it is ‘winter’ in Oman, the run here is always hot. People either thrive or do everything they can to survive.
The 3-lap run course is punishing, with minimal shade and enough up and down to cause the legs to falter but not too slow. This race is a true triathlete’s race, you must be strong in all three disciplines or it will catch you out!
The InnerFight Endurance team made up 9 places on the start line and showcased some outstanding performances. Well done Slade Baker on 3rd in Age Group!
We will be there next year, are you interested in joining us? Get in touch to find out more via endurance@innerfight.com.
One-Hour Workout: Revving Your Swim Engine
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