February 24-March 1, 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
Sixteen (16) sets for times of:
Run 200 Meters @ 100% of 1-Mile Pace
Rest 30 seconds

If you reach a point where you are unable to hold your pace, rest an additional 60 seconds and then resume your paces and the 30 second rest for as long as possible.

Session 2 – Lactate Threshold
Six sets for distances of:
4 Minutes or Running
Rest 2 minutes

Review last week’s paces for this session and try to hold those for all six sets – you did five sets last week. As with last week, expect that your RPE will need to increase in each of the six sets in order to maintain consistenciy in distances for each set.

Session 3 – Aerobic Threshold
For time:
Run 1600 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 2400 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 1600 Meters @ 85% of 5k PR pace

Rowing Sessions
Session 1 – VO2 Max Priority
Every 4:30, for 36 minutes (8 sets) for distances:
2 Minutes of Rowing

Aim for aggressive but consistent paces across all eight sets – and aim to keep all sets at or faster than last week.

Session 2 – Lactate Threshold
Four sets for times of:
Row 1800 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest.

Session 3 – Aerobic Threshold
For time:
Row 2000 Meters @ 85% of 5k PR pace
Row 500 Meters @ 65-70% of 5k PR pace
Row 3000 Meters @ 85% of 5k PR pace
Row 500 Meters @ 65-70% of 5k PR pace
Row 2000 Meters @ 85% of 5k PR pace

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Thirty sets of:
30 seconds of Assault Bike
Rest 30 seconds

*Every 10 minutes (10 sets) rest 2 minutes. This piece should take 34 minutes.

Session 2 – Lactate Threshold
Five sets for times of:
20/15 Calorie Assault Bike
1000 Meter Bike Erg or 500 Meter Row
20/15 Calorie Ski-Erg or 20 Burpees
Rest 3 minutes

Session 3 – Aerobic Threshold
Every 10 minutes, for 40 minutes (4 sets) of:
50/35 Calories of Assault Bike
20 Bar-Facing Burpees
10 Strict Pull-Ups
20/15 Calorie Ski-Erg or Row

Swimming Technique Session
Warm-Up Technique Drills
Please review this tutorial for tips on proper kicking mechanics! The video of kicking drills off the wall is a great tool and visual – notice how little bend there is in the knee; the surface area of the leg is like a whip, flexible ankles and pointed toes.

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 Work
Two sets of:
50 Meter Kick
Rest 15 seconds