November 18-24, 2019 – Invictus Engine

Welcome to Invictus Engine! – This week we will be doing some baseline testing! This is your chance to assess your current capacity, and from that data you will be able to set goals and create your paces for the upcoming training cycle.

You’ll see below that the format of our program 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 1 – VO2 Max Priority
• Wednesday – Rowing Session 2 – Lactate Threshold Priority
• Saturday – Running Session 3 – Aerobic Threshold Priority

Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:

• Monday – Running Session 1 – VO2 Max Priority
• Tuesday – Mixed-Modal Session 2 – Lactic Endurance Priority
• Wednesday – Rowing Session 2 – Lactate Threshold Priority
• Thursday – Swimming Technique Session
• Friday – Mixed-Modal Session 2 – VO2 Max Priority
• Saturday – Running Session 3 – 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 “Running Session 2” or “Mixed-Modal Session 1” 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
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%

Rest as needed, and then…

For time:
Run 400 Meters @ 100%

This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%

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 5k

Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.

Rowing Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 250 Meters

Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. These should be challenging…don’t be afraid to push the pace!

Session 2 – Lactate Threshold
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)

Rest as needed, and then…

For time:
Row 2000 Meters

This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%

Session 3 – Aerobic Threshold
For distance:
40 Minutes of Rowing

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.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 2 minutes and 30 seconds, for 20 minutes (8 sets) for max calories:
30 seconds of Assault Bike

Hit these hard, but aim for consistent results across all eight sets. To maintain roughly the same number of calories each set, you’ll need to feel your perceived rate of exertion rise each set, reaching maximal effort around set 6 or 7…and hanging on in your final set.

Session 2 – Lactate Threshold
“AB-10”
For max calories:
10 Minutes of Assault Bike

This is a test! Push yourself to accumulate as many calories as possible in 10 minutes. We will repeat this effort several times throughout the year to assess improvements in your capacity.

Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 30 minutes of:
30/20 Calories of Assault Bike
30/20 Calories of Ski Erg or Rowing
20 Dumbbell Thrusters (select a load you can move for 20 unbroken reps)
200-Foot Sandbag Bearhug Carry (pick a load that will challenge you)

Breathe exclusively through your nose throughout this entire session. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Swimming Technique Session
Before today’s session, check out this link for a good tutorial regarding body position and this link on common swimming errors.

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.)

Main Set
Two sets of:
25 Meter Kick
50 Meter Pull-Only
100 Meter Swim
50 Meter Pull-Only
25 Meter Kick
Rest 2 minutes

Followed by…

Two sets of:
25 Meter Swim @ 70% effort
(record your time)

Followed by…

Two sets of:
50 Meter Swim with 5 Burpees at the end of the pool
(swim 25, 5 burpees, swim 25)

Followed by…

Two sets of:
25 Meter Swim @ 100% effort
(record your time)

Cool Down
100 Meters – Drill of Your Choice