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
Every 3 minutes, for 30 minutes (10 sets) for times of:
Run 200 Meters @ 100% of your 400m PR pace
Jog 200 Meters @ active recovery pace
Session 2 – Lactate Threshold
Ten rounds for distance of:
2 Minutes of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace
Session 3 – Aerobic Threshold
For distance:
12 Minutes of Running @ 70-75% effort
12 Minutes of Running @ 80-85% effort
12 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
Eight sets for times of:
Row 250 Meters @ 100% of your 500m PR pace
Rest 30 seconds
Row 250 Meters @ 100% of your 500m PR pace
Rest 90 seconds
Session 2 – Lactate Threshold
Every 8 minutes, for 40 minutes (5 sets) for distances of:
6 Minutes of Rowing @ 90% of your 2k PR Pace
(walk or jog during the 2-minute rest period)
Session 3 – Aerobic Threshold
Five sets for times of:
Row 2000 Meters @ 80-85% of 2K PR Pace
Rest 2 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.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 2 minutes and 30 seconds, for 25 minutes (10 sets) for calories:
30 seconds of Assault Bike, Ski Erg or Rowing
Note calories achieve in each of the 10 sets.
Session 2 – Lactate Threshold
Every 8 minutes, for 32 minutes (4 sets) for times of:
1000 Meter Row
10 Strict Pull-Ups
15 Dumbbell or Kettlebell Thrusters
20 Kettlebell Swings
Session 3 – Aerobic Threshold
For time:
1200 Meter Run
60 Calories of Assault Bike
30 Chest-to-Bar Pull-Ups or 20 Strict Pull-Ups
800 Meter Run
40 Calories of Assault Bike
20 Chest-to-Bar Pull-Ups or 15 Strict Pull-Ups
400 Meter Run
20 Calories of Assault Bike
10 Chest-to-Bar Pull-Ups or or 10 Strict Pull-Ups
Session 4 – Mixed-Modal Intense Intervals
Against a 3-minute clock:
15/10 Calories of Assault Bike or 20/15 Calorie Bike Erg
12 Burpees
12 Front or Goblet Squats
Max Reps of Double Unders in remaining time.
Rest 4 minutes and repeat for a total of FIVE (5) sets – 35 minutes total.
Session 5 – Mixed-Modal Enduring Work
Every 12 minutes, for 36 minutes (3 sets) for times:
800 Meter Run
30 Box Jump-Overs or Step-Overs
30 Push-Ups
40/30 Calorie Row
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 Long Streamline – try to take your first stroke at the flags and complete a flip turn at the end
Rest 15-20 seconds
Main Set
Pick the times according to what you can achieve. On the 50’s you should get 5 seconds of rest, no more, and moving at 80% effort. The last two 50’s you will get 1-2 seconds of rest. You need to set the pace with the 25’s so make sure you touch the wall at the right time for the pace you pick. DO NOT SPRINT THE 25’s they are to give you a sense of how to pace yourself. Most beginners always start too fast and then die as the set progresses.
Three rounds of:
Every 30 seconds, for 1 minute (2 sets):
Swim 25 Meters – count your strokes and establish your for the set; you should be touching the wall at the following times for each respective pace:
14-15 (35 for a 50)
16-17 (40 for a 50)
18-19 (45 for a 50)
20-22 (50 for a 50)
24-25 (55 for a 50)
26-27 (1:00 for a 50)
Followed by…
Two sets of:
Swim 50 Meters
on the 35/40/45/50/55/60
Followed by…
Two sets of:
Swim 100 Meters
on the 1:10/1:20/1:30/1:40/1:50/2:00
Followed by…
Two sets of:
Swim 50 Meters
on the 30/35/40/45/50/55
No rest, go directly into the next round – use the 25’s to re-stablish breath control and your pace.. if you must rest – rest only until you catch your breath. You shouldn’t have to rest if you picked the right pace.
Cool Down Technique Drills
Practice some streamlines and flip turns if you have time.
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!