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
Every 2 minutes, for as long as you can maintain pace…
Run 200 Meters @ 95+% of your 400m PR pace
Similar to last week…but this week you’re going to increase the pace you’re holding for the 200m repeats.
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
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 time:
Run 4.5 Miles @ 80-85% of 5k PR Pace
This effort should be sub-maximal, so take your 5k PR pace and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 30 minutes (6 sets) for max meters:
2 minutes and 30 seconds of Rowing
You have six sets of work, so adjust your RPE (rate of perceived exertion) accordingly – starting around 85-90% and increasing each set to maintain consistent splits.
Session 2 – Lactate Threshold
“I Hear Banjos”
Every 6 minutes, for 30 minutes (5 sets) for max meters:
4 Minutes of Rowing
Treat this as a test and try to accumulate as many meters as possible over the course of the 5 sets. Set the monitor for 4 minutes of rowing and 2 minutes of rest. Elite males should be aiming for 6,000 meters or more; elite females should aim for 5,250 meters or more.
Compare your results to the week of November 14, 2022.
Session 3 – Aerobic Threshold
Three sets for distances of:
3 Minutes of Rowing @ 20 s/m
3 Minutes of Rowing @ 22 s/m
2 Minutes of Rowing @ 24 s/m
2 Minutes of Rowing @ 26 s/m
2 Minutes of Rowing @ 28 s/m
Rest 3 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 7 minutes, for 35 minutes (5 sets) for times:
300/250 Meter Row
Rest until the clock reaches 2:00, and then…
400 Meter Run
Note times for both the rowing and running intervals.
Session 2 – Lactate Threshold
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Dumbbell Box Step-Overs
400 Meter Run
20 Kettlebell Swings
Session 3 – Aerobic Threshold
“AB-30”
For max calories:
30 minutes of Assault Bike
This is a baseline time trial. We will repeat this effort periodically throughout the year to test your improvements in your work capacity (and mental focus), so please give it your best effort and make it a true test of your current capacity. Please record total calories and average RPM.
Session 4 – Mixed-Modal Intense Intervals
Against a 4-minute running clock:
20/15 Calories of Assault Bike or Bike Erg
20/15 Calories of Rowing
Max Reps of Burpees Over the Erg in remaining time
Rest 2 minutes, then repeat for a total of SIX sets.
Session 5 – Mixed-Modal Enduring Work
“CrossFit Games Open Workout 19.1”
Complete as many rounds and reps as possible in 15 minutes of:
19 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
19 Calories of Rowing
Rest until the running clock reaches 20:00, and then…
Ten sets of:
30 seconds of Assault Bike*
30 seconds of Max Rep Push-Ups
Rest 30 seconds
*Base the assault bike on feel. If you hit 19.1 hard and got deep into the workout go at 70-75% effort. If you feel good push the pace and record your calories for the bike and reps for push-ups.
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50 Meter Kick Focus – count 3 kicks per arm stroke
Rest 20-30 seconds
Followed by…
Two sets of:
50 Meter Pull
Rest 20-30 seconds
50 Meter Kick
Rest 20-30 seconds
Followed by…
Four sets of:
50 Meter Build-Ups – start at 50% and finish at 85%
Rest 20-30 seconds
Main Set
Four sets of:
100 Meter Kick – 25M on your stomach, 25M on right side, 25M on left side, 25M on back (can be butterfly)
Rest 20-30 seconds
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Followed by…
Four sets of:
100 Meter Swim – build each 100M, starting easy and finishing each hard
(focus on good body position – chin tucked, hips up, waterline at forehead)
Rest 20-30 seconds
Followed by…
Two sets of:
100 Meter Kick – 25M on your stomach, 25M on right side, 25M on left side, 25M on back (can be butterfly)
Rest 20-30 seconds
Cool Down Technique Drills
Two sets of:
50 Meter Kick
Rest 15 seconds
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!