July 18-24, 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
Eight sets for max distances:
90 seconds of Running @ 90+% effort
Rest 2 minutes

This will take you 28 minutes – 12 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 2400 Meters
Rest 5-8 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
For distance:
4-5 Minutes of Running @ 70% of 1-Mile Pace
4-5 Minutes of Running @ 80% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 70% of 1-Mile Pace

Rowing Sessions
Session 1 – VO2 Max Priority
For distance:
1 Minute of Rowing
2 Minutes of Easy Recovery Row
2 Minutes of Rowing
4 Minutes of Easy Recovery Row
3 Minutes of Rowing
6 Minutes of Easy Recovery Row
3 Minutes of Rowing
4 Minutes of Easy Recovery Row
2 Minutes of Rowing
2 Minutes of Easy Recovery Row
1 Minute of Rowing

Push your pace on the work intervals – somewhere between 90-95% effort; back off to 55-60% effort on the recovery portions.

Session 2 – Lactate Threshold
Four or Five sets of:
Row 1000 Meters @ 105-110% of your 2k PR pace
Rest 3-4 minutes

We will be re-testing your 2000 meter row next week (last tested on week of April 25). Accordingly, row these 5-10% faster than the pace you held for your 2k PR.

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
“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. Compare scores to the week of March 28, 2022.

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
Against a 4-minute running clock for max burpees:
20/15 Calorie Assault Bike
20/15 Calorie Row or Ski-Erg
20/15 Calorie Bike Erg or Assault Bike
Max Burpee Box Jump-Overs (24″/20”)
Rest 2 minutes then repeat for a total of FOUR sets.

Session 3 – Aerobic Threshold
Three rounds for time:
1000 Meter Row
400 Meter Run
60-Meter Farmer’s Carry
40 Push-Ups
12 Strict Pull-Ups

Time Cap = 40:00

Swimming Technique Session
Warm-Up Technique Drills
Two 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

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

Two 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.)

Main Set
Two sets of:
25 Meter Kick Only
Rest 30-45 seconds
50 Meters Pull Only
Rest 45-60 seconds
50 Meters
Rest 45-60 seconds
50 Meters
Rest 45-60 seconds
50 Meters Pull Only
25 Meter Kick Only
Rest 2 minutes

Followed by…

Two sets of:
25 Meters @ 70% effort
Rest 15 seconds

Followed by…

Two sets of:
50 Meters @ 70% effort
Rest 30 seconds

Followed by…

Two sets of:
25 Meters @ 100% effort
Rest 30-45 seconds

Cool Down Technique Drills
100 Meter Drill of Your Choice