December 9-15, 2019 – Invictus Engine

Welcome to Invictus Engine! – You’ll see below that the format of our program 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 1 – VO2 Max Priority
• Wednesday – Rowing Session 2 – Lactate Threshold Priority
• Saturday – Running Session 3 – Aerobic Threshold Priority

Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:

• Monday – Running Session 1 – VO2 Max Priority
• Tuesday – Mixed-Modal Session 2 – Lactic Endurance Priority
• Wednesday – Rowing Session 2 – Lactate Threshold Priority
• Thursday – Swimming Technique Session
• Friday – Mixed-Modal Session 2 – VO2 Max Priority
• Saturday – Running Session 3 – 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 “Running Session 2” or “Mixed-Modal Session 1” 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 32 minutes (8 sets) for times:
Run 400 Meters @ 90-95% of your 400m PR pace

For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9).

Session 2 – Lactate Threshold
Four sets for times of:
Run 800 Meters @ 90% of 1-Mile PR Pace
Run 400 Meters @ 60-65% of 1-Mile PR Pace
Rest 30 seconds

Session 3 – Aerobic Threshold
For time:
Run 4 Miles @ 80-85% of 5k PR Pace

This effort should be sub-maximal, so take your 5k PR pace and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.

Rowing Sessions

Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for max distance:
90 seconds of Rowing

Push these hard, but aim for minimal drop off in meters acheived in each of the 8 sets.

Session 2 – Lactate Threshold
Four sets for times of:
Row 1000 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 60-65% of 2k PR Pace
Rest 30 seconds

Session 3 – Aerobic Threshold
Three sets for distances of:
6 minutes of Rowing @ 80-85% of 2k PR Pace
6 Minutes of Rowing @ 85-90% of 2k PR Pace
Rest 3 minutes

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 28 minutes (7 sets):
30/20 Calorie Assault Bike

Hit these hard! Note times for each set.

Session 2 – Lactate Threshold
Five sets for times of:
20/15 Calorie Assault Bike
1000 Meter Bike Erg or 500 meter row
20/15 Calorie Ski-Erg or 20 Burpees
Rest 3 minutes

Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 40 minutes of:
40/30 Calories of Assault Bike
40 Double-Unders
40 Air Squats
40/30 Calories of Rowing or Ski Erg
40 Double-Unders
20 Dynamic Push-Ups to Plate

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts

Followed by…

Four sets of:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 30 seconds between 50 Meter efforts

Followed by…

Four sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)

Testing
Choose either Option 1 or Option 2 and try to hold the same time for each set.

Option 1

Every two minutes, for 16 minutes (8 sets) of:
Swim 25 Meters @ 100%

Immediately followed by…

Every three minutes, for 18 minutes (6 sets) of:
Swim 50 Meters @ 100%

Option 2
Every 4 minutes, for 24 minutes (6 sets) of:
Swim 100 Meters @ 100%

Cool Down
200 Meters – Drill of Your Choice