Your Key to Unlocking Endurance Greatness
The secret to achieving your goals
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
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Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
.jpg)
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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