May 9-15, 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 32 minutes (8 sets) for times:
Run 500 Meters @ 80-85% of your 400m PR pace

For the sake of clarity, if your 400m PR was 72 seconds, 80% is 90 seconds (70/.8).

Session 2 – Lactate Threshold
Eight sets for distances of:
90 Seconds of Running @ 105% of 1-Mile PR pace
Rest 30 seconds (walking)
90 Seconds of Running @ 105% of 1-Mile PR pace
Rest 90 seconds

Session 3 – Aerobic Threshold
“20-Minute Time Trial”
For distance:
20 Minutes of Running

Walk or jog at a recovery pace for 4-5 minutes, then try to resume your time trial pace for an additional 6-10 minutes.

Compare results to the week of February 7, 2022.

Rowing Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 35 minutes (7 sets of):
25/20 Calories of Rowing
10 Kettlebell Swings
5 Strict Pull-Ups

Push these intervals hard! These should be short sprints, followed by at least 2 minutes of rest.

Session 2 – Lactate Threshold
Every 9 minutes, for 45 minutes (5 sets):
2:30 minutes of Rowing @ 90% of your 2k PR Pace
Rest 30 seconds
2 Minutes of Rowing @ 95% of your 2k PR Pace
Rest 30 seconds
90 Seconds of Rowing @ 100% of your 2k PR Pace

Walk, jog or row lightly during the 2 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 3-minute rest period for all 5 sets.

Session 3 – Aerobic Threshold
For distance:
10-12 Minutes of Rowing @ 70-75% effort
10-12 Minutes of Rowing @ 80-85% effort
10-12 Minutes of Rowing @ 75-80% effort

If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 6 minutes, for 36 minutes (6 sets) for times of:
15/10 Calories of Assault Bike
10 Burpee Box Jump-Overs
10 Alternating Dumbbell Snatches
15/10 Calories of Assault Bike

Session 2 – Lactate Threshold
Six sets for times:
400 Meter Run
30/22 Calories of Assault Bike
20 Single-Arm Dumbbell Push Presses
(10 each arm; hold non-working arm DB in front rack)
Rest 2 minutes

Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
400 Meter Run
30 Double-Unders or Lateral Parallette Jump-Overs
20 Wall Ball Shots
10 Strict Pull-Ups

OR…

Four rounds for time:
40/30 Calories of Assault Bike or Bike Erg
30 Box Step-Overs with Goblet Hold (24/16 kg)
20 Single-Kettlebell Thrusters (24/16 kg)
(hold the kettlebell with two hands on the horns)
10 Burpee Box Jump-Overs (24″/20″)

Time Cap = 40 minutes

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts

Followed by…

Four sets of:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 30 seconds between 50 Meter efforts

Followed by…

Four sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)

Main Set
SWIMMING TEST WEEK
Choose either Option 1 or Option 2 and try to hold the same time for each set.

Option 1
Every two minutes, for 16 minutes (8 sets) of:
Swim 25 Meters @ 100%

Immediately followed by…

Every three minutes, for 18 minutes (6 sets) of:
Swim 50 Meters @ 100%

Option 2
Every 4 minutes, for 24 minutes (6 sets) of:
Swim 100 Meters @ 100%

Cool Down Technique Drills

200 Meters – Drill of Your Choice