May 23-29, 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
Six sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes

Your rest period should be sufficient enough to keep your paces, so take your full three minutes of rest unless you know you’re capable of maintaining your paces.

Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (6 sets) for distances of:
4 Minutes of Running

Today’s pacing is up to you, but I would like to see consistent distances with no more than 30-40 meter variation from your first to your final set. This is your opportunity to learn how to moderate your effort levels to maintain consistency over the course of workouts. Think about running smooth at 85% effort or so for the first set, and understand that in order to match your results in each successive interval you’re going to need to work harder as a percentage of effort. Embrace the challenge and discomfort.

Session 3 – Aerobic Threshold
Three sets for distance of:
8 Minutes of Running @ 100% of 5k PR pace
2 Minutes of Recovery Jog/Walk

We will be testing your 5k time trial next week. Use this session to settle into your pacing, aiming to achieve your ideal pace with as little energy expenditure as possible. Focus on breathing and stride mechanics with the goal being efficiency, not top speed.

Rowing Sessions
Session 1 – VO2 Max Priority
“Rowman Holiday”
Every 3 minutes, for 36 minutes (12 sets) for max meters:
60 seconds of Rowing

Set the monitor for 60 seconds of work and 2 minutes of rest. Note meters per set and total meters rowed for all twelve sets. This is a test that we will revisit at least quarterly, so go hard and record your scores.

Compare results to week of February 14, 2022.

Session 2 – Lactate Threshold
Every 8 minutes, for 40 minutes (5 sets) for distances of:
6 Minutes of Rowing @ 90-95% 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 2-minute rest period for all 5 sets.

Session 3 – Aerobic Threshold
For distance:
30 Minutes of Rowing

Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 3-minute running clock…
30/20 Calories of Assault Bike, Rowing, Bike Erg or Ski Erg
Max Reps of Burpee Broad Jumps (3’/2′) in remaining time

Rest 3 minutes and repeat for a total of six (6) sets.

Session 2 – Lactate Threshold
Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
12 Strict Pull-Ups
36 Kettlebell Swings

Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 40 minutes of:
40 Calories of Assault Bike
30 Calories of Rowing
20 Wall Ball Shots
10 Burpees Over the Erg

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 10-15 seconds

followed by…

Four sets of:
50 Meter Thumb to Thigh (with Finis Snorkel if possible)
Rest 15-20 seconds

followed by…

Four sets of:
25 Meter 1/2 Length with Closed Fist + 1/2 Regular
Rest 10-15 seconds

Main Set
Four sets of:
100 Meters
Rest 30 seconds

followed by…

100 Meter Pull

followed by…

100 Meters @ 50% – count your strokes
(focus on long, even strokes)

followed by…

100 Meter Kick (with zoomers if possible)

Cool Down Technique Drills
Four sets of:
50 Meters – Drill of Your Choice (with Finis snorkel if possible)
Rest 20-30 seconds