WE ARE MOVING!
Please check your email if you haven’t already for the announcement that we are moving to the Fitr app! If you don’t see the email in your inbox then please check your spam folder.
Here is how you can get switched over to Fitr. Since we aren’t able to move your account info over due to privacy reasons, we want to make sure this is easy!
You can sign up ANY TIME on the Fitr app! Just follow these simple steps:
- Register for the program here.
- Download the Fitr app on either your Apple device or your Android device.
- Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website.
- Notify info@invictusathlete.com if you have a 3 or 6 month subscription so you can have a unique coupon code sent to you so you can apply your remaining balance to your Fitr registration. If this pertains to you email info@invictusathlete.com first to get your coupon code.
We will still be providing the Engine Program on the Invictus website for the entire month of December to give you time to switch over to Fitr and get familiar with its features. And if we don’t hear from you then we will be processing cancellations for all remaining active Engine subscriptions on May 1, 2023.
Please let us know if you have any questions about our move to Fitr!
Running Sessions
Session 1 – VO2 Max Priority
Twelve sets of:
Run 150 Meters @ 400m PR pace
Rest only as long as is needed to hold your paces.
Session 2 – Lactate Threshold
Three sets for times of:
Run 400 Meters @ 80% of 400m PR pace
Run 400 Meters @ 65%
Run 400 Meters @ 85%
Run 400 Meters @ 70%
Rest 3-4 minutes
Session 3 – Aerobic Threshold
For times:
Run 2 miles @ 85-90% of 5k PR Pace
Rest 2 minutes (walking recovery)
Run 1 mile @ 85-90% of 5k PR Pace
Rest 2 minutes (walking recovery)
Run 2 miles @ 85-90% of 5k PR Pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 30 minutes (6 sets) for max meters:
2 minutes and 30 seconds of Rowing
Your goal should be to maintain consistent pacing across all sets…and if possible, the same pace as last week’s 2 minute efforts. You have six sets of work, so adjust your RPE (rate of perceived exertion) accordingly – starting around 85-90% and increasing each set to maintain consistent splits.
Session 2 – Lactate Threshold
Fifteen (15) sets for distances of:
90 seconds of Rowing
Rest 60 seconds
Your goal for this session should be consistent pacing across all 15 sets. Your perceived rate of exertion throughout this session should increase every set, such that by the time you reach the 10th set you should be over 90% effort to match your earlier efforts.
Session 3 – Aerobic Threshold
Six rounds for max distance of:
3 Minutes of Rowing @ 22 s/m
3 Minutes of Rowing @ 26 s/m
This is 36 minutes of sustained rowing, but every three minutes you’ll change your strokes per minute rate. Focus on smooth, efficient pulls to maximize your distance and hold your paces.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 24 minutes (8 sets) for calories:
45 seconds of Assault Bike, Bike Erg or Ski Erg
Hit these hard! Note calories achieved in each 45 second set.
Session 2 – Lactate Threshold
Against a 5-minute running clock…
500 Meter Row
50 Double-Unders
25 Dumbbell Push Press
Max Reps of Strict Pull-Ups in remaining time
Rest 3 minutes and then repeat for a total of four (4) sets – 32 minutes total.
Session 3 – Aerobic Threshold
Every minute, on the minute, for 35 minutes:
Station 1 – 15-18/10-12 Calorie Row
Station 2 – 15 Dumbbell Thrusters
Station 3 – 40 Double-Unders
Station 4 – 10-12 Strict Pull-Ups
Station 5 – Seated Piked Double Leg Lifts x 30 reps
Session 4 – Mixed-Modal Intense Intervals
Against a 3-minute running clock…
12/9 Calories of Assault Bike
6 Burpee Box Jump-Overs
12/9 Calories of Assault Bike
Max Reps of Alternating Dumbbell Snatches
Rest 2 minutes and repeat for a total of six (6) sets.
Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 12/9…you’re finished when you hit 24/18 calories.
Session 5 – Mixed-Modal Enduring Work
“Keep it Steady”
Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar
–OR–
Three rounds for time of:
800 Meter Run
20 Goblet Squats
20 Burpees
20 V-Ups or Hanging Knee Raises
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50-Meter Catch Up
(one arm will always be stretched out front and the other arm will catch up to it then pull)
Rest 15-20 seconds
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
Four sets of:
25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim
Rest 15-20 seconds
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
Focus on form for your swim – maximize streamlines – control your breath in the swim – smooth and long is fast – stroke count should be within 1, no more than 2, ofyour warm up drill. Push the dryland portion.
FOR TIME:
Swim 25 Meters
1 Burpee
Swim 25 Meters
2 Burpees
Swim 25 Meters
3 Burpees
Swim 25 Meters
4 Burpees
Swim 25 Meters
5 Burpees
Swim 25 Meters
6 Burpees
Swim 25 Meters
7 Burpees
Swim 25 Meters
8 Burpees
Swim 25 Meters
9 Burpees
Swim 25 Meters
10 Burpees
– note your time –
Rest 60 seconds
Every minute, for 2 minutes:
Swim 50 Meters
Every 2 minutes, for 4 minutes:
Swim 100 Meters
Every minute, for 2 minutes:
Swim 50 Meters – focus on the pull
Rest 60 seconds
Every 50 seconds, for two sets:
Swim 50 Meters
Every 1:40, for two sets:
Swim 100 Meters
Every minute, for 2 minutes:
Swim 50 Meters – focus on the pull
Cool Down Technique Drills
Four sets of:
Streamlines for distance
Rest as needed
How to Train! – You’ll see above 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!