October 4-10, 2021 – Invictus Engine

Welcome to Invictus Engine! – You’ll see below that the format of our program provides you with 10 different training options categorized by modality and energy system and puts the power in your hands to structure your training schedule around your priorities. For example, a three-day/week training schedule might look like this:

• Monday – Running Session – VO2 Max Priority
• Wednesday – Rowing Session – Lactate Threshold Priority
• Saturday – Running Session – Aerobic Threshold Priority

Or if you want to train just 3x/week but really focus on an energy system instead of a modality, you may choose to do just the VO2 Max, Lactate or Aerobic Threshold sessions – one each from the running, rowing and mixed-modal options.

Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:

• Monday – Running Session – VO2 Max Priority
• Tuesday – Mixed-Modal Session – Aerobic Threshold Priority
• Wednesday – Rowing Session – Lactate Threshold Priority
• Thursday – Swimming Technique Session
• Friday – Mixed-Modal Session – VO2 Max Priority
• Saturday – Running Session – Aerobic Threshold Priority

The power to choose is yours, but your coaches are here to help! Please let us know how we can best guide you in the comments, and via the private Facebook page – which is titled “Invictus Engine.” Please also continue to post workout results to comments, simply noting the sessions as “VO2 Max Running Session” or “Lactate Threshold Mixed-Modal Session” followed by your results (times or distances). We look forward to following your progress and helping you get the most benefit from this program!

Running Sessions
Session 1 – VO2 Max Priority
Eight sets for max distances:
90 seconds of Running @ 90+% effort
Rest 2 minutes

This will take you 28 minutes – 12 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.

Session 2 – Lactate Threshold
800 Meter Warm-Up Run

Followed by. . .

Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

Followed by. . .

“1-Mile Time Trial”
For time:
Run 1600 Meters

Compare results with week of July 5, 2021.

Followed by. . .

800 Meter Warm-Down Run

Session 3 – Aerobic Threshold
For time:
Run 4 Miles @ 80-85% of 5k PR Pace

This effort should be sub-maximal, so take your 5k pace from last week and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.

Rowing Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 40 minutes (8 sets) for times:
Row 350 Meters @ 100+% of your 500m PR Pace

Like last week, the goal is speed and intensity. Push hard and lock in your ability to exceed your previous 500m PR pace because next week we’ll be re-testing your 500m row.

Session 2 – Lactate Threshold
Every 5 minutes, for 40 minutes (8 sets) for times of:
300 Meter Row
30 Air Squats
300 Meter Row

Note times for each set, and then sum them for total working time.

Session 3 – Aerobic Threshold
For distance:
4 Minutes of Rowing @ 75-80% of 5k PR pace
6 Minutes of Rowing @ 90-95% of 5k PR pace
4 Minutes of Rowing @ 75-80% of 5k PR pace
6 Minutes of Rowing @ 95-100% of 5k PR pace
4 Minutes of Rowing @ 75-80% of 5k PR pace
6 Minutes of Rowing @ 90-95% of 5k PR pace
4 Minutes of Rowing @ 75-80% of 5k PR pace

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
For time:
10 Burpee Box Jump-Overs (24″/20”)
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs
Rest 3 minutes and repeat for a total of EIGHT (8) sets.

Goal for elite athletes is sub-2 minute rounds!!

Session 2 – Lactate Threshold
Against a 4 minute running clock…
30/22 Calorie Row
25/18 Calorie Assault Bike
Max Reps of Burpees in remaining time
Rest 2 minutes and repeat for a total of SIX sets – 36 minutes.

Session 3 – Aerobic Threshold
“AB-30”
For max calories:
30 minutes of Assault Bike

Compare your results to the week of January 4, 2021.

This is a baseline time trial. We will repeat this effort periodically throughout the year to test your improvements in your work capacity (and mental focus), so please give it your best effort and make it a true test of your current capacity. Please record total calories and average RPM.

Swimming Technique Session
Warm-Up Technique Drills
One set of:
200 Meters – Your Choice of Drill – focus on long streamlines off the wall and breathe every 3rd stroke

Followed by…

One set of:
100 Meter Pull

Main Set
Pick a pace that gives you no more than 10 seconds of rest on the 50 meters at 70% effort. For the 200 and 300, swim at the exact same pace. For example, if you are doing 1:30 for your 2 x 100 meters, then your 200 meters should be performed in 3:00 or slightly faster. Note your times to comments.

Two sets of:
100 Meter Swim
(choose to perform on one of the following intervals: 1:10/1:20/1:30/1:40/2:00)

Followed by…

For time:
200 Meter Swim

Rest 60 seconds, and then…

Three sets of:
100 Meter Swim
(choose to perform on one of the following intervals: 1:10/1:20/1:30/1:40/2:00)

Followed by…

For time:
200 Meter Swim

Rest 2 minutes, and then…

Two sets of:
100 Meter Swim
(choose to perform on one of the following intervals: 1:10/1:20/1:30/1:40/2:00)

Followed by…

For time:
200 Meter Swim

Cool Down Technique Drills
Use the same pacing strategies as above – use a kick board and boomers if you have them.

Four sets of:
50 Meter Kick
(choose to perform on one of the following intervals: 45/50/55/1:00/1:05/1:10)

Followed by…

One set of:
100 Meter Kick
(choose to perform on one of the following intervals: 1:30/1:40/1:50/2:00/2:10/2:20)

Followed by…

Four sets of:
25 Meter Kick @ 100% effort
Rest 15 seconds