July 4-10, 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.

Session 2 – Lactate Threshold

Five sets for times of:
Run 800 Meters @ 100-103%% of 1-Mile PR Pace
Rest 2 minutes

Session 3 – Aerobic Threshold
“5k Time Trial”
For time:
Run 5k

Compare today’s results to the week of March 21, 2022. Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.

Rowing Sessions
Session 1 – VO2 Max Priority
Ten sets for times:
Row 200 Meters @ 500m PR pace
Rest 30 seconds
Row 200 Meters @ 500m PR pace
Rest 3-4 minutes

If your pace drops off more than 5% below your 5k PR pace, end this training session and rest up.

Session 2 – Lactate Threshold
Every 8 minutes, for 40 minutes (5 sets) for distances of:
5 Minutes of Rowing @ 90+% of 2k PR Pace

Start your first set at 90% of your 2k PR pace. If that feels sustainable, increase to 92%, and so on each set.

Session 3 – Aerobic Threshold
“Row 40”
For distance:
40 Minutes of Rowing

Compare your result with that from the week of April 4, 2022. If you missed that effort, just know that this is a baseline time trial. We will repeat this effort periodically throughout the year to test your improvements in your work capacity (and mental focus), so please give it your best effort and make it a true test of your current capacity.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 30 minutes (10 sets) for max calories:
60 seconds of Ski-Erg or Rowing
Immediately followed by. . .
10 Strict Handstand Push-Ups or 20 Dumbbell Push Presses
20 Jumping Lunges

Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (6 sets) for times:
15/10 Calories of Assault Bike
7 Burpee Box Jump Overs (24″/20″)
400 Meter Run
7 Burpee Box Jump Overs (24″/20″)

Session 3 – Aerobic Threshold
Every 12 minutes, for 36 minutes (3 sets) for times:
1000 Meter Row
20 Burpees Over the Erg
10 Strict Pull-Ups
400 Meter Run
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Single-Arm Dumbbell Overhead Squats (50/35 lbs)

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50 Meter Finger Tip Drag
Rest 20-30 seconds

Followed by…

Four sets of:
50 Meter Catch-Up Drill
Rest 30 seconds

Main Set
Do your 100’s on a pace that will allow you about 10 seconds of rest at about 70% effort- then maintain that pace for your 200’s. You need to maintain this same pace at 400 so you are probably going to feel very relaxed and slow as you start out.

Four sets of:
100 Meter Freestyle on one of the following intervals: 1:25/1:30/1:35/1:40/1:45/1:50/1:55/2:00

Followed by…

Two sets of:
200 Meter Freestyle on one of the following intervals: 2:50/3:00/3:10/3:20/3:30/3:40/3:50/4:00

Followed by…

One set of:
400 Meter Freestyle on one of the following intervals 5:40/6:00/6:20/6:40/7:00/7:20/7:40/8:00
(the goal is to try to maintain the same pace throughout)

Cool Down Technique Drills
One set of:
100 Meter Kick-Only

Followed by…

One set of:
100 Meter Pull-Only