January 10-16, 2022 – 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
Ten sets for max distances:
60 seconds of Running @ 100% effort
Rest 90 seconds

This will take you 25 minutes – 10 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods. Last week you ran for 45 seconds…try to maintain that pace for an extra 15 seconds.

Compare results to the week of September 20, 2021.

Session 2 – Lactate Threshold
Five sets for times of:
Run 1000 Meters
Rest 2 minutes

*Set 1 – 90% of 1-Mile PR pace
*Set 2 – 80% of 1-Mile PR pace
*Set 3 – 90% of 1-Mile PR pace
*Set 4 – 80% of 1-Mile PR pace
*Set 5 – 90% of 1-Mile PR pace

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
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%

Rest as needed, and then…

“500 Meter Time Trial”
For time:
Row 500 Meters @ 100%

Compare results to the week of July 19, 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 2 – Lactate Threshold
Every 5 minutes, for 35 minutes (7 sets) for times:
300 Meter Row
15 Dumbbell Box Step-Overs
300 Meter Row

Please adjust distances/reps as needed to ensure at least 90 seconds of rest between sets.

Session 3 – Aerobic Threshold
For time:
5000 Meter Row*

*Every 4:00 including 3,2,1,GO…perform the following:
6 Burpees Over the Erg
9 Kettlebell Swings
12 Goblet Squats

Time cap = 32 minutes

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 30 minutes (10 sets) for times:
12/9 Calories of Assault Bike
12 Dumbbell Push Presses

These should be sprint sets, with athletes completing each set in under 90 seconds. The Assault Bike should be kept under 60 seconds and should be the focus of the effort. PUSH the bike, and finish strong on the push press.

Session 2 – Lactate Threshold
Every 5 minutes, for 30 minutes (6 sets of):
250/200 Meter Row or 500/400 Meter Concept 2 Bike Erg
40 Double-Unders or 12 Burpees to Target 6″ Above Standing Reach
400 Meter Run

Athletes should be getting 60-120 seconds of rest between sets. Please adjust the distances as needed to ensure you maintain the intended stimulus.

Session 3 – Aerobic Threshold
Five rounds for time:
400 Meter Run
20/15 Calories of Assault Bike
15 Toes to Bar
400 Meter Run
40 Air Squats

Time Cap = 40:00 Minutes

Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
25 Meter Finger Tip Drag (with Finis Snorkel if possible*)
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 10-15 seconds

Followed by…

Two sets of:
25 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 10-15 seconds

Main Set
Pace week
Pick a pace where you get at least 3 seconds on the 25 meter intervals, 6 seconds on the 50 meter intervals and 10 seconds or more on the 100 meter intervals while swimming at 70 % effort.

Two sets of:
25 Meters
Performed on intervals of every 20, 25, 30, 35 or 40 seconds.

followed by…

Two sets of:
50 Meters
Performed on intervals of every 40, 50, 1:00, 1:10 or 1:20.

followed by…

Two sets of:
100 Meters
Performed on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.

followed by…

Four sets of:
50 Meters on intervals of 40, 50, 1:00, 1:10 or 1:20.

followed by…

Two sets of:
100 Meters on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.

followed by…

One set of:
200 Meters on intervals of every 2:40, 3:20, 4:00, 4:40 or 5:20.

Cool Down Technique Drills
100 Meter Drill of Your Choice