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The Inaugural Dubai T100
InnerFight Endurance Takes on the T100
Over the weekend, 30 InnerFight athletes joined over 1,900 triathletes from around the globe at the beach for the inaugural T100 World Championships. Participants took on either the Sprint race or the full distance of a 2km swim, 80km bike, and 18km run. Having not raced a long-course triathlon in many years—and with the buzz of this race on our doorstep—I dusted off the trisuit for a morning of lactate-fueled fun!
The swim course featured a beautiful two-loop route, with waves of brightly coloured swim caps thrashing through the water in times ranging from 30 minutes to 2 hours. The bike course offered a challenging yet rewarding ride, full of overpasses and tight 180-degree turns. The run tested every athlete's endurance with its varied terrain, sharp turns, and short but powerful ramp climbs.
Conditions were as you'd expect from a November morning—a gentle breeze on the bike that posed little challenge and was just enough to offset the rising desert heat. By the run, the heat was in full "oven mode," with athletes soaking themselves with bottled water, sponges, and ice to stay cool.
For our gym and endurance team, this race was more than just an event; it was a celebration of bringing long-course racing back to Dubai after the 70.3 event ended four years ago. All 30 of our athletes gave it their all, with many achieving personal bests in swim and conquering distances they'd never tackled.
The sidelines were electric with cheers from our community, proving that no race is ever run alone. Whether holding signs, shouting encouragement, snapping photos and videos, or even offering a cheeky bum tap as we passed, the supporters played a pivotal role in the day's success. I stand firm that we had the biggest cheer squad out there. Not a single 2km stretch of the run without seeing a member of our community and hearing their encouragement!
Reflecting on the event, it's clear that the T100 wasn't just about individual achievements. It was a testament to the power of shared goals, unwavering support, and the belief that we can overcome any challenge as a team. This is what endurance sports—and our community—are all about! #NoWeakness
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
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 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
Over the weekend, 30 InnerFight athletes joined over 1,900 triathletes from around the globe at the beach for the inaugural T100 World Championships. Participants took on either the Sprint race or the full distance of a 2km swim, 80km bike, and 18km run. Having not raced a long-course triathlon in many years—and with the buzz of this race on our doorstep—I dusted off the trisuit for a morning of lactate-fueled fun!
The swim course featured a beautiful two-loop route, with waves of brightly coloured swim caps thrashing through the water in times ranging from 30 minutes to 2 hours. The bike course offered a challenging yet rewarding ride, full of overpasses and tight 180-degree turns. The run tested every athlete's endurance with its varied terrain, sharp turns, and short but powerful ramp climbs.
Conditions were as you'd expect from a November morning—a gentle breeze on the bike that posed little challenge and was just enough to offset the rising desert heat. By the run, the heat was in full "oven mode," with athletes soaking themselves with bottled water, sponges, and ice to stay cool.
For our gym and endurance team, this race was more than just an event; it was a celebration of bringing long-course racing back to Dubai after the 70.3 event ended four years ago. All 30 of our athletes gave it their all, with many achieving personal bests in swim and conquering distances they'd never tackled.
The sidelines were electric with cheers from our community, proving that no race is ever run alone. Whether holding signs, shouting encouragement, snapping photos and videos, or even offering a cheeky bum tap as we passed, the supporters played a pivotal role in the day's success. I stand firm that we had the biggest cheer squad out there. Not a single 2km stretch of the run without seeing a member of our community and hearing their encouragement!
Reflecting on the event, it's clear that the T100 wasn't just about individual achievements. It was a testament to the power of shared goals, unwavering support, and the belief that we can overcome any challenge as a team. This is what endurance sports—and our community—are all about! #NoWeakness
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 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Over the weekend, 30 InnerFight athletes joined over 1,900 triathletes from around the globe at the beach for the inaugural T100 World Championships. Participants took on either the Sprint race or the full distance of a 2km swim, 80km bike, and 18km run. Having not raced a long-course triathlon in many years—and with the buzz of this race on our doorstep—I dusted off the trisuit for a morning of lactate-fueled fun!
The swim course featured a beautiful two-loop route, with waves of brightly coloured swim caps thrashing through the water in times ranging from 30 minutes to 2 hours. The bike course offered a challenging yet rewarding ride, full of overpasses and tight 180-degree turns. The run tested every athlete's endurance with its varied terrain, sharp turns, and short but powerful ramp climbs.
Conditions were as you'd expect from a November morning—a gentle breeze on the bike that posed little challenge and was just enough to offset the rising desert heat. By the run, the heat was in full "oven mode," with athletes soaking themselves with bottled water, sponges, and ice to stay cool.
For our gym and endurance team, this race was more than just an event; it was a celebration of bringing long-course racing back to Dubai after the 70.3 event ended four years ago. All 30 of our athletes gave it their all, with many achieving personal bests in swim and conquering distances they'd never tackled.
The sidelines were electric with cheers from our community, proving that no race is ever run alone. Whether holding signs, shouting encouragement, snapping photos and videos, or even offering a cheeky bum tap as we passed, the supporters played a pivotal role in the day's success. I stand firm that we had the biggest cheer squad out there. Not a single 2km stretch of the run without seeing a member of our community and hearing their encouragement!
Reflecting on the event, it's clear that the T100 wasn't just about individual achievements. It was a testament to the power of shared goals, unwavering support, and the belief that we can overcome any challenge as a team. This is what endurance sports—and our community—are all about! #NoWeakness
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
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.
Over the weekend, 30 InnerFight athletes joined over 1,900 triathletes from around the globe at the beach for the inaugural T100 World Championships. Participants took on either the Sprint race or the full distance of a 2km swim, 80km bike, and 18km run. Having not raced a long-course triathlon in many years—and with the buzz of this race on our doorstep—I dusted off the trisuit for a morning of lactate-fueled fun!
The swim course featured a beautiful two-loop route, with waves of brightly coloured swim caps thrashing through the water in times ranging from 30 minutes to 2 hours. The bike course offered a challenging yet rewarding ride, full of overpasses and tight 180-degree turns. The run tested every athlete's endurance with its varied terrain, sharp turns, and short but powerful ramp climbs.
Conditions were as you'd expect from a November morning—a gentle breeze on the bike that posed little challenge and was just enough to offset the rising desert heat. By the run, the heat was in full "oven mode," with athletes soaking themselves with bottled water, sponges, and ice to stay cool.
For our gym and endurance team, this race was more than just an event; it was a celebration of bringing long-course racing back to Dubai after the 70.3 event ended four years ago. All 30 of our athletes gave it their all, with many achieving personal bests in swim and conquering distances they'd never tackled.
The sidelines were electric with cheers from our community, proving that no race is ever run alone. Whether holding signs, shouting encouragement, snapping photos and videos, or even offering a cheeky bum tap as we passed, the supporters played a pivotal role in the day's success. I stand firm that we had the biggest cheer squad out there. Not a single 2km stretch of the run without seeing a member of our community and hearing their encouragement!
Reflecting on the event, it's clear that the T100 wasn't just about individual achievements. It was a testament to the power of shared goals, unwavering support, and the belief that we can overcome any challenge as a team. This is what endurance sports—and our community—are all about! #NoWeakness
Over the weekend, 30 InnerFight athletes joined over 1,900 triathletes from around the globe at the beach for the inaugural T100 World Championships. Participants took on either the Sprint race or the full distance of a 2km swim, 80km bike, and 18km run. Having not raced a long-course triathlon in many years—and with the buzz of this race on our doorstep—I dusted off the trisuit for a morning of lactate-fueled fun!
The swim course featured a beautiful two-loop route, with waves of brightly coloured swim caps thrashing through the water in times ranging from 30 minutes to 2 hours. The bike course offered a challenging yet rewarding ride, full of overpasses and tight 180-degree turns. The run tested every athlete's endurance with its varied terrain, sharp turns, and short but powerful ramp climbs.
Conditions were as you'd expect from a November morning—a gentle breeze on the bike that posed little challenge and was just enough to offset the rising desert heat. By the run, the heat was in full "oven mode," with athletes soaking themselves with bottled water, sponges, and ice to stay cool.
For our gym and endurance team, this race was more than just an event; it was a celebration of bringing long-course racing back to Dubai after the 70.3 event ended four years ago. All 30 of our athletes gave it their all, with many achieving personal bests in swim and conquering distances they'd never tackled.
The sidelines were electric with cheers from our community, proving that no race is ever run alone. Whether holding signs, shouting encouragement, snapping photos and videos, or even offering a cheeky bum tap as we passed, the supporters played a pivotal role in the day's success. I stand firm that we had the biggest cheer squad out there. Not a single 2km stretch of the run without seeing a member of our community and hearing their encouragement!
Reflecting on the event, it's clear that the T100 wasn't just about individual achievements. It was a testament to the power of shared goals, unwavering support, and the belief that we can overcome any challenge as a team. This is what endurance sports—and our community—are all about! #NoWeakness
One-Hour Workout: Revving Your Swim Engine
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