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 February 1, 2023.
Please let us know if you have any questions about our move to Fitr!
Running Sessions
Session 1 – VO2 Max Priority
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Rest as needed, and then…
“400 Meter Time Trial”
For time:
Run 400 Meters @ 100%
This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress. Compare today’s results to the week of November 21, 2022.
Rest 60-90 seconds, and then…
For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%
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 pacing and efficiency:
45-60 Minutes of Running
This week’s effort is NOT about how fast or far you can run. Instead, I want you to focus on calm, relaxed running and nasal breathing. Determine how you can move most efficiently and “feel” the rhythm of the effort. This session should feel good, not exhausting, so pace accordingly. If possible, perform this outside in some terrain; I grew up in Oregon, and nothing was as peaceful as forest trail running. Find a place that you can make this an enjoyable effort connecting to your breath and movement.
If you have a heart rate monitor, please note your heart rate at any point that you lose the ability to maintain nasal-only breathing. This will help you to learn to pace when you don’t have the benefit of heart rate monitors.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 6 minutes, for 36 minutes (6 sets) for distances:
3 Minutes of Rowing
Be aggressive on these sets, but try to maintain a consistent pace. That will mean that you need to increase your RPE over the course of the eight sets.
Session 2 – Lactate Threshold
Every 10 minutes, for 50 minutes (5 sets):
3 Minutes of Rowing @ 90% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 95% of your 2k PR Pace
Walk, jog or row lightly during the 3 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 3-minute rest period for all 5 sets.
Compare results to the week of December 19, 2022.
Session 3 – Aerobic Threshold
Three sets for times of:
Row 1000 Meters @ 22 s/m
Row 1000 Meters @ 24 s/m
Row 1000 Meters @ 26 s/m
Row 500 Meters @ 28 s/m
Rest 3 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 90 seconds, for 24 minutes (16 sets) for times:
15/10 Calories of Assault Bike
Please note times for each of the 16 sets.
Session 2 – Lactate Threshold
Eight sets for distances of:
3 Minutes of Assault Bike or Ski Erg
Rest 2 Minutes
Your goal for this session should be consistent pacing across all 8 sets. Your perceived rate of exertion throughout this session should increase every set, such that by the time you reach the sixth set you should be over 90% effort to match your earlier efforts.
Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run
40/30 Calories of Ski Erg or Rowing
20 Kettlebell or Dumbbell Thrusters (select a load you can move for 20 unbroken reps)
20 Alternating Front-Racked Reverse Lunges with Kettlebells or Dumbbells
Try to breathe exclusively through your nose throughout this entire session. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Session 4 – Mixed-Modal Intense Intervals
Every 9 minutes, for 36 minutes (4 sets) for times:
Complete rounds of 15, 12 and 9 reps/Calories of
Burpee Over the Erg
Calorie Row
Push as hard as possible, rest and repeat.
Session 5 – Mixed-Modal Enduring Work
Every 8 minutes, for 40 minutes (5 sets) for times:
500 Meter Row
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
Please note times for each of your five sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds
Followed by…
100 Meter Kick with a Board
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Main Set
Two sets of:
100 Meter Stroke Count – try to maintain the same stroke count every 25 meters
Rest 20 seconds
100 Meter Kick – 25M on your right side, 25M on back, 25M on your left side, 25M on your stomach
Rest 20 seconds
200 Meter Stroke Count – same as 100 meter stroke count, but breathe every 3rd stroke
Rest as needed
Followed by…
Four sets of:
25 Meter Sprint – try not to breathe the last 15 meters
Rest 10-15 seconds
Followed by…
100 Meter Pull
Cool Down Technique Drills
200 Meter Drills of Your Choice
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!