June 13-19, 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
“Invictus 200 Meter Repeat Test”
For time:
Run 200 Meters @ 100% effort

Rest 6 minutes, and then…

Every 2 minutes, for as long as you can maintain pace…
Run 200 Meters @ 85% of max effort

Compare results to the week of March 14, 2022.

INSTRUCTIONS:
To run this test effectively, it’s important that you get a good warm-up and run the initial 200 meter test to the best of your ability. If you hold back on the initial portion, you will increase the volume of the training and change the intended stimulus.

Once you know your max effort, you will run 200 meter repeats every two minutes at 85+% of that time. To calculate your pace, take your max effort time and divide it by .85 to get your threshold time. If you run slower than that time for any set, your workout is over. The goal is to run as many sets as possible under your 85% threshold time.

EXAMPLE:
If your 200 Meter max effort = 30 seconds, you will need to run your 200 meter repeats in 35.3 seconds or less (30/.85 = 35.3).

Session 2 – Lactate Threshold
Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile PR Pace
Rest as needed

For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1200 meters. If you performed the 1000 meters the week of May 25, refer to your notes regarding required rest time as a good guage for how you will approach this effort.

Session 3 – Aerobic Threshold
For times:
Run 1600 Meters @ 85% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile Pace
Rest 60 seconds
Run 1600 Meters @ 90% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 95% of 1-Mile Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile Pace

Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for times:
24/18 Calories of Assault Bike
12 Burpees Over the Erg

Session 2 – Lactate Threshold
“I Hear Banjos”
Every 6 minutes, for 30 minutes (5 sets) for max meters:
4 Minutes of Rowing

Treat this as a test and try to accumulate as many meters as possible over the course of the 5 sets. Set the monitor for 4 minutes of rowing and 2 minutes of rest. Elite males should be aiming for 6,000 meters or more; elite females should aim for 5,250 meters or more.

Compare your results to the week of March 14, 2022.

Session 3 – Aerobic Threshold
Two sets for distances:
4 Minutes of Rowing @ 20 s/m
4 Minutes of Rowing @ 22 s/m
4 Minutes of Rowing @ 24 s/m
3 Minutes of Rowing @ 26 s/m
3 Minutes of Rowing @ 28 s/m
Rest 4 minutes

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

Against a 3-minute running clock:
25/20 Calories of Assault Bike
12 Front-Racked Double Kettlebell Squats
Max Calories of Assault Bike

Rest 3 minutes and repeat for EIGHT sets.

Session 2 – Lactate Threshold
Complete rounds of 21, 15 and 9 reps for time of:
Calories of Assault Bike
Burpee Box Jump-Overs

Rest until the running clock reaches 10:00, and then…

Complete rounds of 21, 15 and 9 reps for time of:
Calories of Assault Bike
Dumbbell Thrusters

Rest until the running clock reaches 20:00, and then…

Complete rounds of 21, 15 and 9 reps for time of:
Calories of Assault Bike
Russian Kettlebell Swings (HEAVY!)

Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 40 minutes of:
500 Meter Row or 1000 Meter Bike Erg
20 Alternating Reverse Lunges with DB/KB Farmer’s Carry
20 Push-Ups @ 10X1
20 Box Jump-Overs
400 Meter Run

Swimming Technique Session
Warm-Up Technique Drills

Main Set

Cool Down Technique Drills