February 3-9, 2020 – Invictus Engine

Welcome to Invictus Engine! – You’ll see below 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!

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. Compare today’s results to the week of November 18, 2019.

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 times:
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 85% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90-95% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile PR Pace

Session 3 – Aerobic Threshold
For time:
Run 5k

Compare today’s results to the week of November 18, 2019.

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 4 minutes, for 32 minutes (8 sets) for times of:
Row 550 Meters

Your goal should be to maintain consistent pacing across all sets. Aim for the same paces you held for last week’s 500 meter efforts. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.

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

Compare results to the week of November 18, 2019. 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
Three sets for times of:
Row 2000 Meters @ 5k PR pace
Row 1000 Meters @ 60-65% of 5k PR pace

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 2:30 running clock…
30/20 Calories of Assault Bike
Max Reps of Dumbbell Burpee Deadlifts (50/35 lb DBs) in remaining time

Rest 2:30 and repeat for a total of SIX sets. Note reps achieved in each of the six sets.

Session 2 – Lactate Threshold
Every 4 minutes, for 32 minutes (8 sets) for times:
15/9 Calories of Assault Bike
9 Dumbbell Squat Jumps (50/35 lbs)
15/9 Calories of Assault Bike

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

Note times for all eight sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.

Session 3 – Aerobic Threshold
Every minute, on the minute, for 30 minutes (10 sets):
Minute 1: 8 Burpee Box Jump-Overs (24″/20″)
Minute 2: 10 Wall Ball Shots + 10 Push-Ups
Minute 3: 12/8 Calories of Assault Bike or 15/10 Calories of Ski Erg

Swimming Technique Session

Warm-Up Technique Drills

Two sets of:
25 Meter Finger Tip Drag (with Finis Snorkel if possible*)
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 10 seconds

Followed by…

Two sets of:
50 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 20 seconds

Followed by…

Two sets of:
25 Meter Kick (with zoomers if possible)
Rest 10 seconds

Main Set
Two sets of:
25 Meter Kick
Rest 15 seconds
50 Meter Pull
Rest 30 seconds
50 Meter Swim (freestyle)
Rest 30 seconds
50 Meter Swim (freestyle)
Rest 30 seconds
50 Meter Pull
Rest 30 seconds
25 Meter Kick
Rest 2 minutes

followed by…

Two sets of:
25 Meter Swim @ 70% (with zoomers if possible)
Rest 15 seconds

followed by…

Two sets of:
50 Meter Swim @ 70% (with zoomers if possible)
Rest 30 seconds

followed by…

Two sets of:
25 Meter Swim @ 100% (with zoomers if possible)
Rest 30-45 seconds

Cool Down Technique Work
100 Meter Freestyle (with finis snorkel)