May 16-22, 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 600 Meters @ 80% of your 400m PR pace

The goal here is consistentcy! If you struggled to hold 80% of your 400m pace last week, start at closer to 75% today and see if you can hold on for all eight sets.

Session 2 – Lactate Threshold
“Invictus 800 Meter Interval Test”
Complete as many sets as possible of:
Run 800 Meters @ 100% of 1-Mile PR pace
Rest 2 minutes

Compare your results to the week of February 14, 2022.

Treat this as a test of your ability to hold your 1-Mile PR pace for 800 meters. Complete as many sets as possible at that pace, and conclude your session when you miss your goal time by more than 4 seconds.

Session 3 – Aerobic Threshold
For distances:
12 Minutes of Running @ 100% of your 20-Minute Trial pace
4 Minutes of Recovery Jog/Walk
10 Minutes of Running @ 100% of your 20-Minute Trial pace
4 Minutes of Recovery Jog/Walk
8 Minutes of Running @ 100% of your 20-Minute Trial pace

Rowing Sessions
Session 1 – VO2 Max Priority
Against a 90-second running clock…
30 Seconds of Rowing for Calories
6 Burpees Over the Erg
Max calories of Rowing in remaining time

Rest 3 minutes between sets, and complete a total of eight (8) sets. Leave the monitor running while you perform your 6 burpees over the erg and count the total calories achieved in each set. Note your calories for each set, then sum them for your total score.

Session 2 – Lactate Threshold
Every 10 minutes, for 50 minutes (5 sets):
3 Minutes of Rowing @ 90% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 95% of your 2k PR Pace

Walk, jog or row lightly during the 3 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
“5k Row Time Trial”
For time:
Row 5,000 Meters

This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training.

If you were following the program the week of February 21, 2022, please compare your results to then!

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 2:30, for 40 minutes (8 sets) for times:
*Station 1 – 250/200 Meter Row
*Station 2 – 200-Foot Shuttle Run
(25 out, 25 back x 4; touch the line with your hand on every turn)

Session 2 – Lactate Threshold
Against a 4-minute running clock…
25/18 Calories of Assault Bike
20 Kettlebell Swings
Max Reps of Strict Pull-Ups

Rest 2 minutes, and complete a total of six (6) sets. Please note number of reps completed for each set, and then sum them for your overall score.

Session 3 – Aerobic Threshold
Against an 8-minute running clock…
400 Meter Run
4 Wall Walks
400 Meter Run
8 Burpees Over the Erg
Max Calories of Rowing

Rest 2 minutes, and repeat for a total of four (4) sets. Note calories for each set, then sum them for your overall score.

Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
25 Meter Finger Tip Drag (with Finis Snorkel if possible*)
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 10-15 seconds

Followed by…

Two sets of:
25 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 10-15 seconds

Main Set
Pace Week – Pick a pace where you get at least 3 seconds on the 25 meter intervals, 6 seconds on the 50 meter intervals and 10 seconds or more on the 100 meter intervals while swimming at 70 % effort.

Two sets of:
25 Meters
Performed on intervals of every 20, 25, 30, 35 or 40 seconds.

followed by…

Two sets of:
50 Meters
Performed on intervals of every 40, 50, 1:00, 1:10 or 1:20.

followed by…

Two sets of:
100 Meters
Performed on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.

followed by…

Four sets of:
50 Meters on intervals of 40, 50, 1:00, 1:10 or 1:20.

followed by…

Two sets of:
100 Meters on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.

followed by…

One set of:
200 Meters on intervals of every 2:40, 3:20, 4:00, 4:40 or 5:20.

Cool Down Technique Drills
200 Meters – Drill of Your Choice