April 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
Every 4 minutes, for 40 minutes (10 sets) for times:
Run 200 Meters
Walk/Jog 100 Meters
Run 100 Meters

Run the 200 meters as fast as you can, and use the 100 meter walk/jog to recover just enough so that you can sprint the final 100 meters.

Session 2 – Lactate Threshold
800 Meter Warm-Up Run

Followed by. . .

Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

Followed by. . .

“1-Mile Time Trial”
For time:
Run 1600 Meters

Followed by. . .

800 Meter Warm-Down Run

Session 3 – Aerobic Threshold
For distances:
12 Minutes of Running @ 100% of 5k PR pace
4 Minutes of Recovery Jog/Walk
10 Minutes of Running @ 100% of 5k PR pace
4 Minutes of Recovery Jog/Walk
8 Minutes of Running @ 100% of 5k PR pace

Rowing Sessions
Session 1 – VO2 Max Priority
Five sets for times of:
Row 1000 Meters
Rest 4 minutes

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 8 minutes, for 32 minutes (4 sets) for distances of:
5 Minutes of Rowing @ 2k PR Pace
(easy recovery rowing during the 3-minute rest period)

Session 3 – Aerobic Threshold
For times:
Row 4000 Meters @ 5k PR pace
Row 1000 Meters @ 50% of 5k PR pace
Row 4000 Meters @ 5k PR pace

Note your heart rate at (1) the conclusion of the first 4000 meter interval; (2) the conclusion of your 1000 meter recovery row; and (3) the conclusion of your second 4000 meter interval. Note also how long it takes to return to under 80 bpm.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
“Pietkiewicz Power”
Every 5 minutes, for 25 minutes (5 sets) for Max Calories:
60 seconds of Assault Bike

For every calorie under 40/28 calories perform 3 burpees during the four minutes of rest. So if a male athlete completed 35 calories in 60 seconds then they will perform 15 burpees in the 4 minutes of rest. Score is total burpees. Goal is lowest burpee score.

PLEASE NOTE:These are aggressive calorie counts so if you know you will not be able to hit more than 35/25 calories for at least 1-2 sets then please adjust. A good scale would be 35/25 or 30/20 calories.

Session 2 – Lactate Threshold
Every 10 minutes, for 40 minutes (4 sets) for times:
100/70 Calories of Assault Bike

Session 3 – Aerobic Threshold
Complete the following for time:
Three rounds of…
500 Meter Row
50 Double-Unders
25/18 Calories of Assault Bike or Bike Erg

Immediately followed by…

Five rounds of…
10 Dumbbell Push Press
10 Alternating Lunges with DB/KB Farmer’s Hold
10 Dumbbell Deadlifts

Immediately followed by…

Three rounds of…
500 Meter Row
50 Double-Unders
25/18 Calories of Assault Bike or Bike Erg

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds

Followed by…

Four sets of:
50 Meter Thumb to Thigh @ 50% pace
(focus on a strong finish at the thigh)
Rest 15-20 seconds

Followed by…

Four sets of:
25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim
Rest 15-20 seconds

Followed by…

Four sets of:
Streamline Off the Wall – push off on your back roll onto your belly and take a stroke (flip turn drill)

Main Set
Four sets of:
100 Meter Swim @ 100% effort
Rest 60 seconds (goal is to try to keep the times the same)

Rest 3 minutes

For time:
Swim 200 Meters @ 100% effort
(goal is to be within 10 seconds of doubling your 100 time)

Rest 2 minutes

Four sets of:
Swim 50 Meters @ 100% effort
Rest 30 seconds

Rest 60 seconds

Four sets of:
Swim 25 Meters with Breathing Options Below

Choose one of the three options:
(1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side
(2) Take 1 breath per 25 meters
(3) No breaths
Rest 15-20 seconds between each 25 Meter effort

Cool Down Technique Work
Four sets of:
Streamlines for Distance

*We 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!