January 16-22, 2023 – Invictus Engine

WE ARE MOVING! 

Please check your email if you haven’t already for the announcement that we are moving to the Fitr app! If you don’t see the email in your inbox then please check your spam folder.

Here is how you can get switched over to Fitr. Since we aren’t able to move your account info over due to privacy reasons, we want to make sure this is easy!

You can sign up ANY TIME on the Fitr app! Just follow these simple steps:

1. Register for the program here.
2. Download the Fitr app on either your Apple device or your Android device.
3. Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website.
4. Notify info@invictusathlete.com if you have a 3 or 6 month subscription so you can have a unique coupon code sent to you so you can apply your remaining balance to your Fitr registration. If this pertains to you email info@invictusathlete.com first to get your coupon code.

We will still be providing the Engine Program on the Invictus website for the entire month of December to give you time to switch over to Fitr and get familiar with its features. And if we don’t hear from you then we will be processing cancellations for all remaining active Engine subscriptions on February 1, 2023.

Please let us know if you have any questions about our move to Fitr!

Running Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 24 minutes (8 sets) for times of:
Run 200 Meters @ 100% of your 400m PR pace
Jog 200 Meters @ active recovery pace

Session 2 – Lactate Threshold
Three sets for times of:
Run 2400 Meters
Rest 5-8 minutes

Your goal should be to maintain consistent pacing across all sets. 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 rest interval. Please post your heart rate numbers to comments, as well as your times.

Session 3 – Aerobic Threshold
Four sets for times of:
Run 2000 Meters @ 5k PR pace
Rest 2 Minutes

Rowing Sessions
Session 1 – VO2 Max Priority
Five sets for times of:
Row 250 Meters @ 500m PR pace
Rest 30 seconds
Row 200 Meters @ 500m PR pace
Rest 30 seconds
Row 150 Meters @ 500m PR pace
Rest 30 seconds
Row 100 Meters @ 500m PR pace
Rest 2 minutes and 30 seconds

Session 2 – Lactate Threshold
Six sets for times of:
Row 1250 Meters
Rest 3 minutes

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

Session 3 – Aerobic Threshold
For time:
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m

We are continuing our focus on strokes per minute again this week. Pay close attention to your power output and times for each segment and start to learn how you operate best for longer endurance efforts. Are you more efficient and effective with a slower stroke count and higher output, or with an increased stroke count? Which do you find easier to sustain? Use these sessions as learning opportunities and make note of your findings.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 3-minute running clock…
25/20 Calories of Rowing
20 Russian Kettlebell Swings
Max Calories of Assault Bike in remaining time

Rest 3 minutes and repeat for a total of FIVE (5) sets – 30 minutes total.

Session 2 – Lactate Threshold
Against a 90-second running clock, complete as many reps as possible of:
5 Strict Pull-Ups
20 Air Squats
30 Double-Unders
Max Reps of Dumbbell Push Press

Rest 90 seconds, and repeat for a total of 10 sets – 30 minutes total.

Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30/20 Calories of Assault Bike
20 Walking Lunges
10 Strict Pull-Ups

If possible, please try to track your splits for each set. The goal is consistent splits for all rounds throughout the 30 minutes.

Session 4 – Mixed-Modal Intense Intervals
Every 7 minutes, for 35 minutes (5 sets) for times:
500 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
15 Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)

Please adjust distances/reps as needed to ensure at least 2 minutes of rest between sets.

Session 5 – Mixed-Modal Enduring Work
“Keep it Steady”
Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar

OR…

Three rounds for time of:
800 Meter Run
20 Goblet Squats
20 Burpees
20 V-Ups or Hanging Knee Raises

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)

followed by…

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

Cool Down Technique Drills
200 Meter Drills of Your Choice

How to Train! – You’ll see above 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!