June 27-July 3, 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
Twelve sets for max distances:
45 seconds of Running @ 100% effort
Rest 90 seconds

This will take you 27 minutes – 9 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.

Session 2 – Lactate Threshold
Four sets of:
Run 400 Meters @ 90% of 1-Mile PR Pace
Run 400 Meters @ 100% of 1-Mile PR Pace
Run 400 Meters @ 80% of 1-Mile PR Pace
Run 400 Meters @ 95+% of 1-Mile PR Pace
Rest 4 minutes

Session 3 – Aerobic Threshold
For times:
Run 3200 Meters @ 5k PR pace
Run 800 Meters @ 50% of 5k PR pace
Run 3200 Meters @ 5k PR pace

Note your heart rate at (1) the conclusion of the first 3200 meter interval; (2) the conclusion of your 800 meter recovery jog; and (3) the conclusion of your second 3200 meter interval. Note also how long it takes to return to under 80 bpm.

Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for distances of:
90 seconds of Rowing

Your goal should be to maintain consistent pacing across all sets.

Session 2 – Lactate Threshold
Four sets for times of:
Row 1500 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest.

Session 3 – Aerobic Threshold
Three sets for distances:
12 Minutes of Rowing
Rest 3 minutes

Goal is to hold your 5k PR pace for all three sets.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 2:30 running clock, perform…
20/15 Calories of Assault Bike
15 Dumbbell Front Squats
Max Reps of Dumbbell Devil’s Presses

Rest 2 minutes and 30 seconds, and repeat for a total of six (6) sets – 30 minutes total.

Session 2 – Lactate Threshold
“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Compare your results to March 21, 2022.

Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
10 Strict Pull-Ups
500 Meter Row or Ski-Erg
20 Dumbbell Push Presses

Swimming Technique Session
Warm-Up Technique Drills
Two 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

Two 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

Two 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.)

100 Meter EZ Swim
(count your strokes and stretch it out)
Rest 2-4 minutes

Main Set
Testing Week!
Two sets of:
250 Meters @ 100% effort
Rest 4 minutes

Post times to comments!

Cool Down Technique Drills
50 Meter Kick Only

followed by…

100 Meters – Drill of your choice