January 23-29, 2023 – Invictus Engine

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:

1. Register for the program here.
2. Download the Fitr app on either your Apple device or your Android device.
3. Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website.
4. 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
Twelve sets for max distances:
30 seconds of Running @ 100% effort
Rest 90 seconds

This will take you 24 minutes – 5 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.

Session 2 – Lactate Threshold
Three sets for times of:
Run 2000 Meters
Rest 4-6 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.

Session 3 – Aerobic Threshold
Three sets for distances of:
10 Minutes of Running @ 5k PR pace
Rest 2 minutes

Rowing Sessions
Session 1 – VO2 Max Priority
Five sets for times of:
Row 300 Meters @ 500m PR pace
Rest 30 seconds
Row 250 Meters @ 500m PR pace
Rest 30 seconds
Row 200 Meters @ 500m PR pace
Rest 30 seconds
Row 150 Meters @ 500m PR pace
Rest 2 minutes and 30 seconds

Session 2 – Lactate Threshold
Four sets for times of:
Row 1500 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. 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 4-minute rest.

Session 3 – Aerobic Threshold
For time:
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 3-minute running clock:
30/22 Calories of Bike-Erg or Assault Bike
Max Calories of Ski-Erg or Row in remaining time

Rest 4 minutes and repeat for a total of FIVE (5) sets.

Session 2 – Lactate Threshold
Every 2 minutes, for 20 minutes (10 sets) of:
12/9 Calories of Assault Bike
9 Kettlebell Swings
6 Strict Pull-Ups

Followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
15/10 Calories of Assault Bike
15 Push-Ups

Session 3 – Aerobic Threshold
Ten rounds for time of:
30/22 Calorie Row or Ski-Erg
15/10 Calorie Assault Bike or Bike Erg

Immediately upon completion of the ten rounds. . .

For time:
Run 1-Mile

Record three seperate times:
1. Ten rounds
2. 1-Mile Run
3. Total time

Session 4 – Mixed-Modal Intense Intervals
Every 6 minutes. for 30 minutes (5 sets) for times:
25/20 Calorie Ski-Erg or Row
50 Double-Unders
25 Dumbbell Push Presses
50 V-Ups or Anchored Sit-Ups

Session 5 – Mixed-Modal Enduring Work
For time:
1200 Meter Run
30 Box Jump-Overs (24″/20″)
30 Toes to Bar
800 Meter Run
20 Box Jump-Overs (24″/20″)
20 Toes to Bar
400 Meter Run
10 Box Jump-Overs (24″/20″)
10 Toes to Bar

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meters Using Only One Arm
Rest 15 seconds

followed by…

Four sets of:
50 Meter Kick (with zoomers if possible)
Rest 20 seconds

followed by…

Four sets of:
25 Meter 1/2 Length with Closed Fist + 1/2 Regular
Rest 15 seconds

Main Set
Four sets of:
25 Meter Stroke Count – note your number of strokes for each set
Rest 15 seconds

followed by…

Two sets of:
50 Meter with Same Stroke Count per 25 Meters as above – note number of strokes
Rest 20 seconds

followed by…

One set of:
100 Meter with Same Stroke Count per 25 Meters as above

Cool Down Technique Drills
Four sets of:
25 Meters @ 70% effort
(focus on chin tuck and one goggle in, and one goggle out breathing)

followed by…

100 Meter Freestyle for efficiency

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!