April 11-17, 2022 – 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
Every 4 minutes, for 24 minutes (6 sets) for times:
Run 300 Meters @ 100-105% of your 400m PR pace

Next week you’ll be re-testing your 400 meter time trial, so run these hard and establish your ideal pacing going into next week’s test.

Session 2 – Lactate Threshold
Every 8 minutes, for 40 minutes (5 sets) for times:
800 Meter Run
12 Burpee Broad Jumps (4’/3′)

Athletes should be getting at least 2:30 minutes of rest between sets, so please adjust the distance or repetitions to ensure the intended stimulus of this session.

Session 3 – Aerobic Threshold

For time:
Run 1600 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 2400 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 1600 Meters @ 85% of 5k PR pace

Rowing Sessions
Session 1 – VO2 Max Priority

For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%

Rest as needed, and then…

“500 Meter Time Trial”
For time:
Row 500 Meters @ 100%

Compare results to the week of January 10, 2022. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%

Session 2 – Lactate Threshold
Every 10 minutes, for 40 minutes (4 sets) for times:
1000 Meter Row
40 Air Squats
30 Anchored Sit-Ups
20 Push-Ups
10 Strict Pull-Ups

Session 3 – Aerobic Threshold
Two sets for distances:
4 Minutes of Rowing @ 75-80% effort
4 Minutes of Rowing @ 80-85% effort
4 Minutes of Rowing @ 85-90% effort
4 Minutes of Rowing @ 80-85% effort
Rest 4 minutes

I want you to go by effort instead of a set pace. You should be working hard, but always feel like you could pick up intensity during this session. If you completed last week’s 40 minutes of rowing you’ll understand the importance of “feeling” your way through an effort – knowing when you can increase effort and when you need to back off to sustain. This session should allow you to feel what it’s like to vary tempo while always knowing you still have something left in the tank.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for times:
18/12 Calories of Assault Bike
9 Burpee Box Jump-Overs
9 Toes to Bar or 12 V-Ups

Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (6 sets) for times:
500 Meter Row
400 Meter Run
12 Alternating Dumbbell Snatches

Session 3 – Aerobic Threshold
Every minute, on the minute, for 35 minutes:
Station 1 – 16/12 Calories of Rowing
Station 2 – 6 Devil’s Presses
Station 3 – 16/12 Calories of Assault Bike
Station 4 – 12 Dumbbell Front-Racked Walking Lunges
Station 5 – 20 Seated Piked Double Leg Lifts

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds

Four sets of:
50 Meter Thumb to Thigh @ 50% pace
(focus on a strong finish at the thigh)
Rest 15-20 seconds

Four sets of:
25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim
Rest 15-20 seconds

Four sets of:
Streamline Off the Wall – push off on your back roll onto your belly and take a stroke (flip turn drill)

Main Set
Four sets of:
100 Meter Swim @ 100% effort
Rest 60 seconds (goal is to try to keep the times the same)

Rest 3 minutes

For time:
Swim 200 Meters @ 100% effort
(goal is to be within 10 seconds of doubling your 100 time)

Rest 2 minutes

Four sets of:
Swim 50 Meters @ 100% effort
Rest 30 seconds

Rest 60 seconds

Four sets of:
Swim 25 Meters with Breathing Options Below

Choose one of the three options:
(1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side
(2) Take 1 breath per 25 meters
(3) No breaths
Rest 15-20 seconds between each 25 Meter effort

Cool Down Technique Drills
Four sets of:
Streamlines for Distance