My First Power Meter
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Power meters, they’ve been around for a while and have pretty much revolutionised the way cycle training is monitored and structured. They are arguably, the most reliable form of monitoring physiological progress, providing immediate feedback during sessions and identifying strengths or weaknesses.
As cycling has become progressively more mainstream and technology has become smarter and more accessible, you’ll often find people training and racing with a power meter. Power meters enable you to ride to your specific level and accurately monitor your progress. So whether your goal is to smash ‘Jeff’ up a hill, improve your race performance or simply get faster, you will be able to get there in a more data driven and focused way.
So how do power meters affect the way we train? I thought I would use myself as an example and show you how my training progressed to the next level.
The Stone Age
So when I started cycling I was using Heart rate and RPE (rate perceived exertion) to quantify my training and efforts, I didn’t have a power meter so that’s the best I could do. But riding to HR and RPE in Northumberland is pretty difficult as there are a lot of hills and being competitive in nature I found it difficult to ‘cruise up’’ them. The measure of my progress was purely on race results and comparing times up the same hill. There are a few issues with this, mainly that I was at the mercy of confounding variables such as wind, temperature, time of day, traffic ect. Race results are reliant not only on physical prowess but race tactics and execution are a huge factor therefore attributing success to training is difficult.
Hello Power!
On getting a new job in London, my role enabled me to start training indoors and more specifically training to power. I knew all about training to power through studying applied sport science in university and continued to keep up to date with the latest science. Now I had access to it. Firstly though, I had to get used to it.
I got all my training zones from a functional threshold power test (FTP). This is a nasty little test that takes skill to execute. Initially my test data was all over the place, but I wasn’t disheartened as I knew it was just a case of learning how to execute the test for a fair reflection of my fitness. Once I had an accurate FTP result, I was able to set specific goals and targets. The quality work was predominantly done indoors using data from the power meters, but I still used HR driven training during longer, outdoor rides or with social clubs. By combining my training I was able to make sure that I found the balance between training and remembering why I ride in the first place.
How did my training change?
In a word, focus. Training to power, especially indoors, brings focus to every ride. Every training session has a purpose and I was able to check back and answer ‘Did I accomplish the objective of this session?’. Another thing power training brings is relating a wattage or output to an RPE or sensations of a ride. By putting a number to those sensations, when I took away the data, I was left with a far more reliable and relatable internal gauge of stress. Lastly is recovery, indoor and power based sessions are more intense, there isn’t ‘dead space’ or easy pedaling, this means they are far more taxing. So I started paying a lot more attention to my recovery. Stretching, nutrition and cool downs are brought into sharp focus, because if you get these things wrong, there's a risk of slipping into an overtrained mess.
How was my performance?
In terms of performance, I improved so much. My power went up as it was properly applied and stressed, my pedalling efficiency improved, my left to right balance and power distribution during pedaling evened out. Ultimately, I felt so much more in control of my progress which was shown in race results. Upon returning to old the familiar hills of Northumberland, without intending to, I would rip through my previous records with ease. In terms of time scale, we’re not talking years here, but mere months. Just a short time spent with focused power training gave significant results.
Are you tempted?
Are you interested in getting a power meter or have you just got one and don’t know where to start? My advice is give yourself a week of ‘playing’ around, firstly, ride as hard as you can for 5 minutes and see how many watts you put out. Pedal at an easy pace where you can hold a conversation and relate that to your wattage, this helps you to start associating numbers to sensations. Next do an FTP test and set some goals based on your results. Finally watch your numbers soar.
Your goal can be FTP related or simply smashing your favourite strava section. It’s important to make sure you’re working towards something. Without structure and proper application of the numbers, you’ll get to watch your fitness decline or stay the same. Power meters are great tools, if used properly. If not, you might as well take it off.
Thanks for taking the time to read this. If you have any questions, about power meters or training to power, feel free to drop me an email.

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
%2520(1).webp)
Power meters, they’ve been around for a while and have pretty much revolutionised the way cycle training is monitored and structured. They are arguably, the most reliable form of monitoring physiological progress, providing immediate feedback during sessions and identifying strengths or weaknesses.
As cycling has become progressively more mainstream and technology has become smarter and more accessible, you’ll often find people training and racing with a power meter. Power meters enable you to ride to your specific level and accurately monitor your progress. So whether your goal is to smash ‘Jeff’ up a hill, improve your race performance or simply get faster, you will be able to get there in a more data driven and focused way.
So how do power meters affect the way we train? I thought I would use myself as an example and show you how my training progressed to the next level.
The Stone Age
So when I started cycling I was using Heart rate and RPE (rate perceived exertion) to quantify my training and efforts, I didn’t have a power meter so that’s the best I could do. But riding to HR and RPE in Northumberland is pretty difficult as there are a lot of hills and being competitive in nature I found it difficult to ‘cruise up’’ them. The measure of my progress was purely on race results and comparing times up the same hill. There are a few issues with this, mainly that I was at the mercy of confounding variables such as wind, temperature, time of day, traffic ect. Race results are reliant not only on physical prowess but race tactics and execution are a huge factor therefore attributing success to training is difficult.
Hello Power!
On getting a new job in London, my role enabled me to start training indoors and more specifically training to power. I knew all about training to power through studying applied sport science in university and continued to keep up to date with the latest science. Now I had access to it. Firstly though, I had to get used to it.
I got all my training zones from a functional threshold power test (FTP). This is a nasty little test that takes skill to execute. Initially my test data was all over the place, but I wasn’t disheartened as I knew it was just a case of learning how to execute the test for a fair reflection of my fitness. Once I had an accurate FTP result, I was able to set specific goals and targets. The quality work was predominantly done indoors using data from the power meters, but I still used HR driven training during longer, outdoor rides or with social clubs. By combining my training I was able to make sure that I found the balance between training and remembering why I ride in the first place.
How did my training change?
In a word, focus. Training to power, especially indoors, brings focus to every ride. Every training session has a purpose and I was able to check back and answer ‘Did I accomplish the objective of this session?’. Another thing power training brings is relating a wattage or output to an RPE or sensations of a ride. By putting a number to those sensations, when I took away the data, I was left with a far more reliable and relatable internal gauge of stress. Lastly is recovery, indoor and power based sessions are more intense, there isn’t ‘dead space’ or easy pedaling, this means they are far more taxing. So I started paying a lot more attention to my recovery. Stretching, nutrition and cool downs are brought into sharp focus, because if you get these things wrong, there's a risk of slipping into an overtrained mess.
How was my performance?
In terms of performance, I improved so much. My power went up as it was properly applied and stressed, my pedalling efficiency improved, my left to right balance and power distribution during pedaling evened out. Ultimately, I felt so much more in control of my progress which was shown in race results. Upon returning to old the familiar hills of Northumberland, without intending to, I would rip through my previous records with ease. In terms of time scale, we’re not talking years here, but mere months. Just a short time spent with focused power training gave significant results.
Are you tempted?
Are you interested in getting a power meter or have you just got one and don’t know where to start? My advice is give yourself a week of ‘playing’ around, firstly, ride as hard as you can for 5 minutes and see how many watts you put out. Pedal at an easy pace where you can hold a conversation and relate that to your wattage, this helps you to start associating numbers to sensations. Next do an FTP test and set some goals based on your results. Finally watch your numbers soar.
Your goal can be FTP related or simply smashing your favourite strava section. It’s important to make sure you’re working towards something. Without structure and proper application of the numbers, you’ll get to watch your fitness decline or stay the same. Power meters are great tools, if used properly. If not, you might as well take it off.
Thanks for taking the time to read this. If you have any questions, about power meters or training to power, feel free to drop me an email.

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.
%2520(1).webp)
Power meters, they’ve been around for a while and have pretty much revolutionised the way cycle training is monitored and structured. They are arguably, the most reliable form of monitoring physiological progress, providing immediate feedback during sessions and identifying strengths or weaknesses.
As cycling has become progressively more mainstream and technology has become smarter and more accessible, you’ll often find people training and racing with a power meter. Power meters enable you to ride to your specific level and accurately monitor your progress. So whether your goal is to smash ‘Jeff’ up a hill, improve your race performance or simply get faster, you will be able to get there in a more data driven and focused way.
So how do power meters affect the way we train? I thought I would use myself as an example and show you how my training progressed to the next level.
The Stone Age
So when I started cycling I was using Heart rate and RPE (rate perceived exertion) to quantify my training and efforts, I didn’t have a power meter so that’s the best I could do. But riding to HR and RPE in Northumberland is pretty difficult as there are a lot of hills and being competitive in nature I found it difficult to ‘cruise up’’ them. The measure of my progress was purely on race results and comparing times up the same hill. There are a few issues with this, mainly that I was at the mercy of confounding variables such as wind, temperature, time of day, traffic ect. Race results are reliant not only on physical prowess but race tactics and execution are a huge factor therefore attributing success to training is difficult.
Hello Power!
On getting a new job in London, my role enabled me to start training indoors and more specifically training to power. I knew all about training to power through studying applied sport science in university and continued to keep up to date with the latest science. Now I had access to it. Firstly though, I had to get used to it.
I got all my training zones from a functional threshold power test (FTP). This is a nasty little test that takes skill to execute. Initially my test data was all over the place, but I wasn’t disheartened as I knew it was just a case of learning how to execute the test for a fair reflection of my fitness. Once I had an accurate FTP result, I was able to set specific goals and targets. The quality work was predominantly done indoors using data from the power meters, but I still used HR driven training during longer, outdoor rides or with social clubs. By combining my training I was able to make sure that I found the balance between training and remembering why I ride in the first place.
How did my training change?
In a word, focus. Training to power, especially indoors, brings focus to every ride. Every training session has a purpose and I was able to check back and answer ‘Did I accomplish the objective of this session?’. Another thing power training brings is relating a wattage or output to an RPE or sensations of a ride. By putting a number to those sensations, when I took away the data, I was left with a far more reliable and relatable internal gauge of stress. Lastly is recovery, indoor and power based sessions are more intense, there isn’t ‘dead space’ or easy pedaling, this means they are far more taxing. So I started paying a lot more attention to my recovery. Stretching, nutrition and cool downs are brought into sharp focus, because if you get these things wrong, there's a risk of slipping into an overtrained mess.
How was my performance?
In terms of performance, I improved so much. My power went up as it was properly applied and stressed, my pedalling efficiency improved, my left to right balance and power distribution during pedaling evened out. Ultimately, I felt so much more in control of my progress which was shown in race results. Upon returning to old the familiar hills of Northumberland, without intending to, I would rip through my previous records with ease. In terms of time scale, we’re not talking years here, but mere months. Just a short time spent with focused power training gave significant results.
Are you tempted?
Are you interested in getting a power meter or have you just got one and don’t know where to start? My advice is give yourself a week of ‘playing’ around, firstly, ride as hard as you can for 5 minutes and see how many watts you put out. Pedal at an easy pace where you can hold a conversation and relate that to your wattage, this helps you to start associating numbers to sensations. Next do an FTP test and set some goals based on your results. Finally watch your numbers soar.
Your goal can be FTP related or simply smashing your favourite strava section. It’s important to make sure you’re working towards something. Without structure and proper application of the numbers, you’ll get to watch your fitness decline or stay the same. Power meters are great tools, if used properly. If not, you might as well take it off.
Thanks for taking the time to read this. If you have any questions, about power meters or training to power, feel free to drop me an email.

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.
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Power meters, they’ve been around for a while and have pretty much revolutionised the way cycle training is monitored and structured. They are arguably, the most reliable form of monitoring physiological progress, providing immediate feedback during sessions and identifying strengths or weaknesses.
As cycling has become progressively more mainstream and technology has become smarter and more accessible, you’ll often find people training and racing with a power meter. Power meters enable you to ride to your specific level and accurately monitor your progress. So whether your goal is to smash ‘Jeff’ up a hill, improve your race performance or simply get faster, you will be able to get there in a more data driven and focused way.
So how do power meters affect the way we train? I thought I would use myself as an example and show you how my training progressed to the next level.
The Stone Age
So when I started cycling I was using Heart rate and RPE (rate perceived exertion) to quantify my training and efforts, I didn’t have a power meter so that’s the best I could do. But riding to HR and RPE in Northumberland is pretty difficult as there are a lot of hills and being competitive in nature I found it difficult to ‘cruise up’’ them. The measure of my progress was purely on race results and comparing times up the same hill. There are a few issues with this, mainly that I was at the mercy of confounding variables such as wind, temperature, time of day, traffic ect. Race results are reliant not only on physical prowess but race tactics and execution are a huge factor therefore attributing success to training is difficult.
Hello Power!
On getting a new job in London, my role enabled me to start training indoors and more specifically training to power. I knew all about training to power through studying applied sport science in university and continued to keep up to date with the latest science. Now I had access to it. Firstly though, I had to get used to it.
I got all my training zones from a functional threshold power test (FTP). This is a nasty little test that takes skill to execute. Initially my test data was all over the place, but I wasn’t disheartened as I knew it was just a case of learning how to execute the test for a fair reflection of my fitness. Once I had an accurate FTP result, I was able to set specific goals and targets. The quality work was predominantly done indoors using data from the power meters, but I still used HR driven training during longer, outdoor rides or with social clubs. By combining my training I was able to make sure that I found the balance between training and remembering why I ride in the first place.
How did my training change?
In a word, focus. Training to power, especially indoors, brings focus to every ride. Every training session has a purpose and I was able to check back and answer ‘Did I accomplish the objective of this session?’. Another thing power training brings is relating a wattage or output to an RPE or sensations of a ride. By putting a number to those sensations, when I took away the data, I was left with a far more reliable and relatable internal gauge of stress. Lastly is recovery, indoor and power based sessions are more intense, there isn’t ‘dead space’ or easy pedaling, this means they are far more taxing. So I started paying a lot more attention to my recovery. Stretching, nutrition and cool downs are brought into sharp focus, because if you get these things wrong, there's a risk of slipping into an overtrained mess.
How was my performance?
In terms of performance, I improved so much. My power went up as it was properly applied and stressed, my pedalling efficiency improved, my left to right balance and power distribution during pedaling evened out. Ultimately, I felt so much more in control of my progress which was shown in race results. Upon returning to old the familiar hills of Northumberland, without intending to, I would rip through my previous records with ease. In terms of time scale, we’re not talking years here, but mere months. Just a short time spent with focused power training gave significant results.
Are you tempted?
Are you interested in getting a power meter or have you just got one and don’t know where to start? My advice is give yourself a week of ‘playing’ around, firstly, ride as hard as you can for 5 minutes and see how many watts you put out. Pedal at an easy pace where you can hold a conversation and relate that to your wattage, this helps you to start associating numbers to sensations. Next do an FTP test and set some goals based on your results. Finally watch your numbers soar.
Your goal can be FTP related or simply smashing your favourite strava section. It’s important to make sure you’re working towards something. Without structure and proper application of the numbers, you’ll get to watch your fitness decline or stay the same. Power meters are great tools, if used properly. If not, you might as well take it off.
Thanks for taking the time to read this. If you have any questions, about power meters or training to power, feel free to drop me an email.
%2520(1).webp)
Power meters, they’ve been around for a while and have pretty much revolutionised the way cycle training is monitored and structured. They are arguably, the most reliable form of monitoring physiological progress, providing immediate feedback during sessions and identifying strengths or weaknesses.
As cycling has become progressively more mainstream and technology has become smarter and more accessible, you’ll often find people training and racing with a power meter. Power meters enable you to ride to your specific level and accurately monitor your progress. So whether your goal is to smash ‘Jeff’ up a hill, improve your race performance or simply get faster, you will be able to get there in a more data driven and focused way.
So how do power meters affect the way we train? I thought I would use myself as an example and show you how my training progressed to the next level.
The Stone Age
So when I started cycling I was using Heart rate and RPE (rate perceived exertion) to quantify my training and efforts, I didn’t have a power meter so that’s the best I could do. But riding to HR and RPE in Northumberland is pretty difficult as there are a lot of hills and being competitive in nature I found it difficult to ‘cruise up’’ them. The measure of my progress was purely on race results and comparing times up the same hill. There are a few issues with this, mainly that I was at the mercy of confounding variables such as wind, temperature, time of day, traffic ect. Race results are reliant not only on physical prowess but race tactics and execution are a huge factor therefore attributing success to training is difficult.
Hello Power!
On getting a new job in London, my role enabled me to start training indoors and more specifically training to power. I knew all about training to power through studying applied sport science in university and continued to keep up to date with the latest science. Now I had access to it. Firstly though, I had to get used to it.
I got all my training zones from a functional threshold power test (FTP). This is a nasty little test that takes skill to execute. Initially my test data was all over the place, but I wasn’t disheartened as I knew it was just a case of learning how to execute the test for a fair reflection of my fitness. Once I had an accurate FTP result, I was able to set specific goals and targets. The quality work was predominantly done indoors using data from the power meters, but I still used HR driven training during longer, outdoor rides or with social clubs. By combining my training I was able to make sure that I found the balance between training and remembering why I ride in the first place.
How did my training change?
In a word, focus. Training to power, especially indoors, brings focus to every ride. Every training session has a purpose and I was able to check back and answer ‘Did I accomplish the objective of this session?’. Another thing power training brings is relating a wattage or output to an RPE or sensations of a ride. By putting a number to those sensations, when I took away the data, I was left with a far more reliable and relatable internal gauge of stress. Lastly is recovery, indoor and power based sessions are more intense, there isn’t ‘dead space’ or easy pedaling, this means they are far more taxing. So I started paying a lot more attention to my recovery. Stretching, nutrition and cool downs are brought into sharp focus, because if you get these things wrong, there's a risk of slipping into an overtrained mess.
How was my performance?
In terms of performance, I improved so much. My power went up as it was properly applied and stressed, my pedalling efficiency improved, my left to right balance and power distribution during pedaling evened out. Ultimately, I felt so much more in control of my progress which was shown in race results. Upon returning to old the familiar hills of Northumberland, without intending to, I would rip through my previous records with ease. In terms of time scale, we’re not talking years here, but mere months. Just a short time spent with focused power training gave significant results.
Are you tempted?
Are you interested in getting a power meter or have you just got one and don’t know where to start? My advice is give yourself a week of ‘playing’ around, firstly, ride as hard as you can for 5 minutes and see how many watts you put out. Pedal at an easy pace where you can hold a conversation and relate that to your wattage, this helps you to start associating numbers to sensations. Next do an FTP test and set some goals based on your results. Finally watch your numbers soar.
Your goal can be FTP related or simply smashing your favourite strava section. It’s important to make sure you’re working towards something. Without structure and proper application of the numbers, you’ll get to watch your fitness decline or stay the same. Power meters are great tools, if used properly. If not, you might as well take it off.
Thanks for taking the time to read this. If you have any questions, about power meters or training to power, feel free to drop me an email.

One-Hour Workout: Revving Your Swim Engine
