July 13-19, 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
Six sets for times of:
Run 200 Meters @ 90-95% of 400m PR pace
Run 200 Meters @ 70-75% of 400m PR pace
Run 200 Meters @ 90-95% of 400m PR pace

Next week we will re-test your 400 meter sprint. Use this session to find your accelerator

Session 2 – Lactate Threshold
Four sets for times of:
Run 2000 Meters
Rest 4-6 minutes

Your goal should be to maintain consistent pacing across all sets. 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 rest interval. Please post your heart rate numbers to comments, as well as your times.

Session 3 – Aerobic Threshold
For time:
Run 5k

Compare today’s results to the week of April 27, 2020. 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 5 minutes, for 40 minutes 8 sets) for distances:
2 Minutes of Rowing

Be aggressive on these sets, but try to maintain a consistent pace. That will mean that you need to increase your RPE over the course of the eight sets.

Session 2 – Lactate Threshold
Four sets for times of:
Row 500 Meters @ 85% of 2k PR Pace
Row 500 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 95% of 2k PR Pace
Rest 3-4 minutes

Your goal should be to maintain consistent pacing across all sets.

Session 3 – Aerobic Threshold
Two sets for distances:
4 Minutes of Rowing @ 20 s/m
4 Minutes of Rowing @ 22 s/m
4 Minutes of Rowing @ 24 s/m
3 Minutes of Rowing @ 26 s/m
3 Minutes of Rowing @ 28 s/m
Rest 4 minutes

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 2:30-minute running clock…
30/22 Calorie Assault Bike
Max Reps of Air Squats
Rest 2:30 and repeat for a total of EIGHT sets – 40 minutes total time.

If you have a weighted vest wear it!

Session 2 – Lactate Threshold

Against a 5-minute running clock…
30/22 Calorie Assault Bike
30 Kettlebell Swings
100 Double-Unders
Max Burpees to 6″ Touch
Rest 3 minutes and repeat for a total of FIVE sets.

Session 3 – Aerobic Threshold
For time:
2000 Meter Row
20 Pull-Ups
40 Push-Ups
80 Double-Unders
40 Push-Ups
20 Pull-Ups
1600 Meter Run

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50 Meter Finger-Tip Drag
Rest 20-30 seconds

Followed by…

Four sets of:
50 Meter Pull
Rest 20-30 seconds

Followed by…

Four sets of:
25 Meter Breathe Every 5 Strokes
Rest 20-30 seconds

Main Set
Two sets of:
50 Meter Pull @ 60% effort
Rest 15 seconds

Followed by…

Two sets of:
100 Meter Breathe Every 3rd Stroke @ 70%
(focus on long streamlines off the wall)
Rest 30 seconds

Followed by…

Two rounds of:
200 Meter Freestyle @ 60%
20 Push-Ups
20 Air Squats
(use the push-ups and air squats as an opportunity to feel the transition to dryland movement and back into the water)

Cool Down Technique Work
Two sets of:
50 Meter Kick
Rest 15 seconds

Followed by…

Four sets of:
25 Meter Swim
(goal is to make the 25m in one breath, but be safe and take a breath or two if necessary)
Rest 20-30 seconds