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:
- Register for the program here.
- Download the Fitr app on either your Apple device or your Android device.
- Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website.
- 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 April 1, 2023.
Please let us know if you have any questions about our move to Fitr!
Running Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 40 minutes (10 sets) for times:
Run 200 Meters
Walk/Jog 100 Meters
Run 100 Meters
Run the 200 meters as fast as you can, and use the 100 meter walk/jog to recover just enough so that you can sprint the final 100 meters.
Session 2 – Lactate Threshold
Every 5 minutes, for 40 minutes (8 sets) for distances of:
3 Minutes of Running @ 1-Mile PR Pace
Walk or jog during the 2-minute rest period. It doesn’t matter how quickly you move, but avoid stopping completely or laying down. Work in this period to consciously return to nasal breathing and try to slow your respiratory rate as much as possible.
Session 3 – Aerobic Threshold
“5k Time Trial”
For time:
Run 5k
Compare today’s results to the week of December 19, 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
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 300 Meters
If you performed this session last week, your goal is to maintain the same pace per set as you held for the 250 meter efforts. If you didn’t do that session last week, your goal is to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets.
Session 2 – Lactate Threshold
Two sets for distances of:
5 Minutes of Rowing @ 95+% of your 2k PR Pace
Rest as needed
Give yourself a solid rest period so that you are able to repeat this at the prescribed pace. We will be re-testing your 2,000 meter row next week, so I want you to build confidence in your power output and pacing to set a new 2k PR.
Session 3 – Aerobic Threshold
For time:
Row 2000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 26 s/m
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 24 minutes (8 sets) for max calories:
45 seconds of Assault Bike
Hit these hard, but aim for consistent results across all eight sets. To maintain roughly the same number of calories each set, you’ll need to feel your perceived rate of exertion rise each set, reaching maximal effort around set 6 or 7…and hanging on in your final set.
Session 2 – Lactate Threshold
Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Devil’s Presses in remaining time
Rest 2 minutes, and repeat for a total of two sets.
Rest until the running clock reaches 15:00, and then…
Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Down-Ups in remaining time
Rest 2 minutes, and repeat for a total of two sets.
Rest until the running clock reaches 30:00, and then…
Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Air Squats in remaining time
Session 3 – Aerobic Threshold
Three rounds for time:
1000 Meter Row
800 Meter Run
100 Double-Unders
Session 4 – Mixed-Modal Intense Intervals
Five rounds for time of:
4 Strict Pull-Ups
8 Push-Ups
12 Wall Ball Shots
Rest until the running clock reaches 8:00, and then…
For time:
500 Meter Row
10 Burpee Box Jump-Overs (24″/20″)
Rest until the running clock reaches 12:00, and then…
For time:
400 Meter Run
Rest until the running clock reaches 12:00, and then REPEAT the whole sequence.
Post times for all six segments, then sum them for total working time. Your goal is to have the lowest working time.
Session 5 – Mixed-Modal Enduring Work
Complete as many rounds and reps as possible in 40 minutes of:
500 Meter Row
400 Meter Run
30/20 Calories of Assault Bike
20 Alternating Pistols or Cossack Squats
100-Foot Double Kettlebell Front-Rack Carry (24/16 kg KBs)
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds
Followed by…
Four sets of:
25 Meter Kick
(try one set on each side/one on your back and one on your front)
Rest 10-20 seconds
Followed by…
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds
Main Set
Sprint Focus – Note your times. As the season goes on we will repeat this workout and you should see your times becoming faster and more tightly grouped.
Every 3 minutes, for 18 minutes (6 sets):
Swim 100 Meters
Goal is to have all six sets within 2-3 seconds of each other.
Followed by…
One set of:
100 Meter Pull @ recovery pace
Rest 30 seconds
100 Meter Kick @ recovery pace
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Swim 50 Meters
Goal is to have all five sets within 1-2 seconds of each other.
Cool Down Technique Drills
200 Meters Finger Tip Drag and focus on body position – waterline at the crown of your head
(If your head is lowered into the water, then the hips and feet rise towards the surface. Rather than having the water line at your eyebrows, forehead or hair line, drop your head so that the water line connects with the crown of the head.)
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!