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 May 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 times of:
100 Meter Sprint
Rest 15 seconds
100 Meter Sprint
Rest 15 seconds
100 Meter Sprint
Rest 3 minutes
Session 2 – Lactate Threshold
For distance:
1 Minute of Running
30 seconds of Easy Recovery Jog
2 Minutes of Running
60 seconds of Easy Recovery Jog
3 Minutes of Running
90 seconds of Easy Recovery Jog
4 Minutes of Running
120 seconds of Easy Recovery Jog
3 Minutes of Running
90 seconds of Easy Recovery Jog
2 Minutes of Running
60 seconds of Easy Recovery Jog
1 Minute of Running
30 seconds of Easy Recovery Jog
Push your pace on the work intervals – somewhere between 80-85% effort; back off to 55-60% effort on the recovery portions.
Session 3 – Aerobic Threshold
For time:
Run 4 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 calories:
2 Minutes of Rowing
Your goal should be to maintain consistent pacing across the six sets. Your perceived rate of exertion will increase each set, but your total distance should stay within 3-4 calories of the fastest and slowest sets. Pay attention to the your paces throughout your sets to ensure consistency.
Session 2 – Lactate Threshold
Every 8 minutes, for 32 minutes (4 sets) for distances of:
5 Minutes of Rowing @ 90-95% of 2k PR Pace
(easy recovery rowing during the 3-minute rest period)
Session 3 – Aerobic Threshold
Four sets for max distance:
3 Minutes of Rowing @ 22 s/m
3 Minutes of Rowing @ 24 s/m
2 Minutes of Rowing @ 26 s/m
2 Minutes of Rowing @ 28 s/m
Rest 2 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 2:30 minute running clock…
20/15 Calories of Assault Bike, Bike Erg or Ski Erg
20 Jumping Lunges
Max Reps of Dumbbell Push Press in remaining time
Rest 2 minutes and 30 seconds and repeat for a total of six (6) sets.
Session 2 – Lactate Threshold
Every 2 minutes and 30 seconds, for 25 minutes (10 sets) for times:
20/15 Calories of Assault Bike
Your goal should be consistent times for all ten sets. You want to be aggressive in your pacing, but in order to maintain consistency you will need to increase your rate of perceived exertion (RPE) in each set. Accordingly, I would not recommend performing the first set or two at more than 85% RPE. Give yourself some room to increase your intensity to overcome the accumulating fatigue.
Session 3 – Aerobic Threshold
Every 10 minutes, for 40 minutes (4 sets) for times:
1000 Meter Row
20 Dumbbell Box Step-Ups
10 Wall Walks
10 Strict Pull-Ups
Session 4 – Mixed-Modal Intense Intervals
Every 7 minutes, for 35 minutes (5 sets) for times:
20/15 Calories of Assault Bike
400 Meter Run
20 Push Presses (115/75 lbs)
Your pace for this effort should be aggressive and challenging to maintain each set. We’re looking for consistent times across all five sets, so you’ll need to hold something back on the first couple of sets and ramp up your RPE to give full effort to make your desired paces the last two sets. Athletes should have at least 90 seconds of rest between sets, and preferably more than two minutes. If you find yourself falling behind those goals, please adjust the distances or repetitions to maintain the intended stimulus.
Session 5 – Mixed-Modal Enduring Work
Every 6 minutes, for 30 minutes (5 sets) for times:
25/20 Calorie Row
15 Burpees Over the Erg
400 Meter Run
Rest until the running clock reaches 30:00, and then…
For time:
50/40 Calorie Row
30 Burpees Over the Erg
800 Meter Run
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds
Four sets of:
50 Meter Thumb to Thigh @ 50% pace
(focus on a strong finish at the thigh)
Rest 15-20 seconds
Four sets of:
25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim
Rest 15-20 seconds
Four sets of:
Streamline Off the Wall – push off on your back roll onto your belly and take a stroke (flip turn drill)
Main Set
Four sets of:
100 Meter Swim @ 100% effort
Rest 60 seconds (goal is to try to keep the times the same)
Rest 3 minutes
For time:
Swim 200 Meters @ 100% effort
(goal is to be within 10 seconds of doubling your 100 time)
Rest 2 minutes
Four sets of:
Swim 50 Meters @ 100% effort
Rest 30 seconds
Rest 60 seconds
Four sets of:
Swim 25 Meters with Breathing Options Below
Choose one of the three options:
(1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side
(2) Take 1 breath per 25 meters
(3) No breaths
Rest 15-20 seconds between each 25 Meter effort
Cool Down Technique Drills
Four sets of:
Streamlines for distance
Rest as needed
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!