July 26-August 1, 2021 – 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
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 April 12, 2021.

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 sets for times of:
Run 400 Meters @ 1-Mile PR Pace
Rest 60 seconds

Session 3 – Aerobic Threshold
Two sets for times:
Run 2400 Meters @ 100% of 5k PR pace
Run 800 Meters @ 75-85% of 5k PR pace

Rowing Sessions
Session 1 – VO2 Max Priority
Every 90 seconds, for 30 minutes (20 sets) for max meters:
20 Seconds of Rowing @ 100% effort
70 Seconds of Rowing @ 45-55% effort – this should be full recovery pace with nasal-breathing only

Session 2 – Lactate Threshold
Every 4 minutes, for 32 minutes (8 sets) for meters and reps:
90 Seconds of Rowing
30 Seconds of Air Squats

Please note both the number of meters and total number of air squats achieved in each set. Aim for consistency, keeping within 20 meters and 5 air squats or so. To manage that consistency, you’ll need to steadily increase your rate of perceived exertion (RPE) in each set.

Session 3 – Aerobic Threshold
Four sets for times of:
Row 1000 Meters @ 20 s/m
Row 500 Meters @ 22 s/m
Row 250 Meters @ 24 s/m
Row 250 Meters @ 26 s/m
Rest 60 seconds

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority

Every 4 minutes, for 28 minutes (7 sets) for times:
35/25 Calories of Assault Bike

Your goal should be to complete each set in less than 2 minutes. If you’re unable to complete the assigned calories in under two minutes, please reduce the number of calories so that you can maintain a stimulus of high intensity work followed by at least 2 and preferably more minutes of rest. Note any adjustments to the calories and times for each set.

Session 2 – Lactate Threshold
Complete as many rounds and reps as possible in 4 minutes of:
15/10 Calories of Assault Bike
20 Air Squats
10 Push-Ups
Rest 2 minutes and repeat for a total of SIX (6) sets.

Session 3 – Aerobic Threshold
Every 10 minutes, for 30 minutes (3 sets) for times of:
500 Meter Row
20 Burpee Box Jump-Overs (24″/20″)
30/20 Calories of Assault Bike
400 Meter Run

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

Two 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.)

100 Meter EZ Swim
(count your strokes and stretch it out)
Rest 2-4 minutes

Main Set
Test Week!
Two sets of:
250 Meters @ 100% effort
Rest 4 minutes

Post times to comments!

Cool Down Technique Drills
50 Meter Kick Only
followed by…
100 Meters – Drill of your choice