August 9-15, 2021 – 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
Twenty sets for distances of:
30 seconds of Sprinting @ 100% effort
60 seconds of Jogging/Walking @ active recovery pace

Session 2 – Lactate Threshold
“Invictus 800 Meter Interval Test”

Complete as many sets as possible of:
Run 800 Meters @ 100% of 1-Mile PR pace
Rest 2 minutes

Compare your results to the week of May 17, 2021.

Treat this as a test of your ability to hold your 1-Mile PR pace for 800 meters. Complete as many sets as possible at that pace, and conclude your session when you miss your goal time by more than 4 seconds.

Session 3 – Aerobic Threshold
For distances:
12 Minutes of Running @ 90+% of 5k PR Pace
Rest 60-90 seconds – active recovery jog/walk
10 Minutes of Running @ 90+% of 5k PR Pace
Rest 60-90 seconds – active recovery jog/walk
8 Minutes of Running @ 90+% of 5k PR Pace
Rest 60-90 seconds – active recovery jog/walk
6 Minutes of Running @ 90+% of 5k PR Pace

Rowing Sessions
Session 1 – VO2 Max Priority

Twelve sets for times:
Row 150 Meters @ 100% of 500m PR Pace
Row 250 Meters @ 55-60% of 500m PR Pace

Session 2 – Lactate Threshold
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)

Rest as needed, and then…

“2k Row Time Trial”
For time:
Row 2000 Meters

Compare results to the week of May 17, 2021. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%

Session 3 – Aerobic Threshold
Three sets for times of:
Row 1000 Meters @ 20 s/m
Row 1000 Meters @ 22 s/m
Row 500 Meters @ 24 s/m
Row 500 Meters @ 26 s/m
Rest 60 seconds

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 compare your results with the week of May 17, 2021.

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
Five sets for times:
350/300 Meter Row
60 Double-Unders
20 Dumbbell Front Squats
10 Dumbbell Push Presses
Rest 2 minutes

Session 3 – Aerobic Threshold
Every 90 seconds, for 30 minutes (5 sets) of:
Station 1 – 20/15 Calories of Rowing
Station 2 – 5 Burpee Box Jump-Overs + 8 Strict Pull-Ups
Station 3 – 20 Wall Ball Shots
Station 4 – 5 Burpee Box Jump-Overs + 10 Walking Lunges with KB Farmer’s Carry

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 Drills
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