May 4-10, 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!

*We also offer a FREE Online Mind-Muscle Mobility Class on Mondays & Fridays at 9am Pacific. Improve mobility, increase mind-muscle connection, strengthen end ranges, and prevent injury. Register here!

Running Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 30 minutes (10 sets) for times:
Run 300 Meters @ 100% of your 400m PR pace

Use last week’s 400m test as your pacing for this effort.

Session 2 – Lactate Threshold
Every 5 minutes, for 40 minutes (8 sets) for distances of:
3 Minutes of Running @ 1-Mile PR Pace

Walk or jog during the 2-minute rest period. It doesn’t matter how quickly you move, but avoid stopping completely or laying down. Work in this period to consciously return to nasal breathing and try to slow your respiratory rate as much as possible.

Session 3 – Aerobic Threshold
For distance:
8-10 Minutes of Running @ 70-75% effort
8-10 Minutes of Running @ 80-85% effort
8-10 Minutes of Running @ 75-80% effort

If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.

Rowing Sessions
Session 1 – VO2 Max Priority

Five sets for times of:
Row 1000 Meters
Rest 4 minutes

Compare results to the week of April 13, 2020, and push hard to beat your accumulated working time. Don’t worry about whether an individual interval is slower, focus instead on ensuring that your total working time is less than your total working time on April 13. If you missed that session, your goal should be to maintain consistent pacing across all sets. Please note times for each set, as well as your observations as to what you felt during any set in which you noticed a drop-off.

Session 2 – Lactate Threshold
Every 10 minutes, for 50 minutes (5 sets):
3 Minutes of Rowing @ 90% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 95% of your 2k PR Pace

Walk, jog or row lightly during the 3 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 3-minute rest period for all 5 sets.

Session 3 – Aerobic Threshold
For distance:
4-5 Minutes of Rowing @ 70% of 2k PR Pace
4-5 Minutes of Rowing @ 80% of 2k PR Pace
4-5 Minutes of Rowing @ 75% of 2k PR Pace
4-5 Minutes of Rowing @ 85% of 2k PR Pace
4-5 Minutes of Rowing @ 75% of 2k PR Pace
4-5 Minutes of Rowing @ 85% of 2k PR Pace
4-5 Minutes of Rowing @ 70% of 2k PR Pace

Cyclical & Mixed-Modal Sessions

Session 1 – VO2 Max Priority

Against a 60-second clock…
10/7 Calorie Assault Bike
Max Reps of Dumbbell Hang Power Clean to Overhead (50/35 lb DBs)
Rest 60 seconds and repeat for a total of TEN sets.

Don’t be scared to push the pace on these and trust that you can maintain an aggressive pace and be able to recover in 60 seconds. A good goal would be to perform 8-10 reps each set.

Session 2 – Lactate Threshold
Five sets for max calories of:
5 Minutes of Assault Bike
Rest 3 Minutes

Goal should be 27-30% of the total calories you acheived on your “Steady 20” minute assault bike test each set. DO NOT SPRINT AND REST.

Session 3 – Aerobic Threshold
For time:
50 Calories of Rowing
10 Calories of Assault Bike
200 Meter Run
40 Calories of Rowing
20 Calories of Assault Bike
200 Meter Run
30 Calories of Rowing
30 Calories of Assault Bike
200 Meter Run
20 Calories of Rowing
40 Calories of Assault Bike
200 Meter Run
10 Calories of Rowing
50 Calories of Assault Bike
200 Meter Run

Compare results to the week of January 13, 2020.

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
Four 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

Followed by…

Four sets of:
25 Meter Kick For Count of 3 and then take 3 arm strokes; repeat for the whole 25. Count of 3 is 1, 1000, 2, 1000, 3, 1000.
Rest 30 seconds between 25 Meter efforts

Followed by…

Four sets of:
25 Meter Catch Up – use fins if necessary
Rest 20 seconds

Main Set
One set of:
25 Meter Stroke Count of 70%
Rest 15 seconds
50 Meter Maintain Stroke Count of 70%
Rest 30 seconds
100 Meter Maintain Stroke Count of 70%
Rest 30 seconds
50 Meter Maintain Stroke Count of 70%
Rest 30 seconds
25 Meter Maintain Stroke Count of 70%

Followed by…

Four sets of:
50 Meter Swim @ 70% effort
60 seconds rest
(try to come in at the same time each set)
(take note of your times)

Followed by…

Every Minute on the Minute for 8 Minutes:
25 Meter Swim
(The focus of these 25 meters is to tucked your chin and rotate your head to breath; one goggle in the water, one goggle out.)

Cool Down Technique Work
100 Meters – Drill of Your Choice