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:
- Register for the program here.
- Download the Fitr app on either your Apple device or your Android device.
- Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website.
- 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
Ten sets for max distances:
60 seconds of Running @ 100% effort
Rest 90 seconds
This will take you 25 minutes – 10 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods. Last week you ran for 45 seconds…try to maintain that pace for an extra 15 seconds.
Compare results to October 24, 2022.
Session 2 – Lactate Threshold
Five sets of:
Run 400 Meters @ 90% of 1-Mile PR Pace
Run 400 Meters @ 85% of 1-Mile PR Pace
Run 400 Meters @ 95+% of 1-Mile PR Pace
Rest 3 minutes
Session 3 – Aerobic Threshold
For distance:
30-40 Minutes of Running @ 80-85% of your 5k pace
Focus on running mechanics with the goal of being as relaxed and efficient as possible. You should not feel like you’re struggling at any point to maintain pace, but rather should focus on sustaining your pace as effortlessly as possible.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 40 minutes 8 sets) for distances:
2 Minutes of Rowing
Be aggressive on these sets, but try to maintain a consistent pace. That will mean that you need to increase your RPE over the course of the eight sets.
Session 2 – Lactate Threshold
Every 10 minutes, for 40 minutes (4 sets) for times:
1000 Meter Row
40 Air Squats
30 Anchored Sit-Ups
20 Push-Ups
10 Strict Pull-Ups
Session 3 – Aerobic Threshold
Three sets for distances of:
Row 1000 Meters @ 85% of 2k PR Pace
Row 1000 Meters @ 90% of 2k PR Pace
Row 1000 Meters @ 75% of 2k PR Pace
Row 500 Meters @ 90-95% of 2k PR Pace
Rest 3 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 3-minute running clock:
20/15 Calories of Assault Bike
12 Front-Racked Double Kettlebell Squats
Max Calories of Assault Bike
Rest 3 minutes and repeat for EIGHT sets.
Session 2 – Lactate Threshold
Every 5 minutes, for 30 minutes (6 sets) for times:
500 Meter Row
5 Wall Walks
100-Foot Dumbbell Farmers Carry (HEAVY – if you can handle it without breaking for all sets it’s too light)
Please note the load you used for your farmer’s carries, and if possible, note your times for each set on the 500m rows.
Session 3 – Aerobic Threshold
Every 12 minutes, for 36 minutes (3 sets) for times:
800 Meter Run
60 Double-Unders
40/30 Calories of Assault Bike
Modify the workout appropriately such that you get at least 2-3 minutes of rest between sets. The intent is smooth pacing and three sets that are very similar in time. If you are running over the 10-minute mark, scale back accordingly.
Session 4 – Mixed-Modal Intense Intervals
Against a running clock:
From 0-10 minutes:
100/70 Calories of Assault Bike
50 Russian Kettlebell Swings
Max Reps of Down Ups in remaining time
Rest 5 minutes until the running clock reaches 15:00, and then. . .
From 15-25 minutes:
25 Down Ups
50 Russian Kettlebell Swings
Max Calories of Assault Bike in remaining time
Rest 5 minutes until the running clock reaches 30:00, and then. . .
From 30-40 minutes:
100/70 Calories of Assault Bike
25 Down Ups
Max Reps of Russian Kettlebell Swings
Session 5 – Mixed-Modal Enduring Work
Complete as many meters/calories as possible in 40 minutes of:
1000 Meter Row or Ski-Erg
2000 Meter Bike Erg or 50/35 Calorie Assault Bike
*Every 5 minutes, including at 3,2,1,GO! perform the following…
7 Toes-to-Bar
5 Strict Pull-Ups
3 Bar Muscle-Ups
You will perform the triplet a total of 8 times over the course of the 40 minutes – the first interval with 0:00 on the clock, and the final interval with 35:00 on the clock.
Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
25 Meter – Count Your Strokes (use Finis snorkel if possible)
Rest 10 seconds
Followed by…
Two sets of:
50 Meter Drill of Your Choice
Rest 15 seconds
Followed by…
Two sets of:
25 Meter Kick Only (with zoomers if possible)
Rest 10 seconds
Followed by…
One set of:
100 Meter Easy Swim – count your strokes and stretch it out
Main Set
Two sets of:
100 Meter Time Trial – 100% effort
Rest 4 minutes
Post time to comments.
If you’d like, do one time trial with zoomers and one without.
Followed by…
Two rounds for time of:
50 Meter Swim
50 Meter Pull
50 Meter Kick
50 Meter Swim
Cool Down Technique Drills
100 Meter Drill of 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!