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 32 minutes (8 sets) for times:
Run 400 Meters
There is no prescribed percentages this week; go by feel with the goal of running the ten sets in the fastest cumulative time. In order to do so you will need to consistently maintain an aggressive pace. Your RPE (rate of perceived exertion) should increase with each interval in order to maintain a similar times per effort.
Session 2 – Lactate Threshold
Ten rounds for distance of:
2 Minutes and 30 seconds of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace
Session 3 – Aerobic Threshold
For time:
Run 800 Meters @ 80% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 1600 Meters @ 90% of 5k PR pace
Run 1600 Meters @ 95% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 800 Meters @ 80% of 5k PR pace
We will be re-testing your 5k run time next week. Please use this training session as an opportunity to focus on running and breathing mechanics, placing the emphasis on efficiency so that you can run a smooth and efficient new 5k PR next week.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 250 Meters
Try 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. These should be challenging…don’t be afraid to push the pace!
Session 2 – Lactate Threshold
Every 10 minutes, for 40 minutes (4 sets):
3 Minutes of Rowing @ 90% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 100% of your 2k PR Pace
Same format and time domains as last week, but more aggressive pacing and one less set. Walk, jog or row lightly during the 3 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 3-minute rest period for all 4 sets.
Session 3 – Aerobic Threshold
Three sets for distances of:
3 Minutes of Rowing @ 22 s/m
3 Minutes of Rowing @ 24 s/m
2 Minutes of Rowing @ 26 s/m
2 Minutes of Rowing @ 28 s/m
1 Minute of Rowing @ 30 s/m
Rest 3 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 90 seconds, for 30 minutes (20 sets):
30 seconds of Assault Bike
Please note Calories for each of the 20 sets. The goal of this session is to understand pacing. You need to keep this session aerobic; if you go lactic early in this session, you’ll have a very hard time keeping your paces. Push hard, but feather the redline so that you can maintain consistency across the 20 sets.
Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (6 sets) for times:
400 Meter Run or 500 Meter Row
10 Burpee Box Jump-Overs (24″/20″)
20 Walking Lunges with Kettlebells
Athletes should be performing these sets in 4 minutes or less; please adjust your distances or repetitions to ensure that you get at least 2 minutes of rest.
Session 3 – Aerobic Threshold
Six rounds for time of:
400 Meter Run or 500 Meter Row
20 Wall Ball Shots
10 Strict Pull-Ups
Session 4 – Mixed-Modal Intense Intervals
Six sets for times of:
20/15 Calorie Row or Ski
30 Kettlebell Swings
20/15 Calorie Assault Bike or Bike Erg
Rest 90 seconds
Session 5 – Mixed-Modal Enduring Work
Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
16 Dumbbell Box Step-Ups
8 Wall Walks
8 Strict Pull-Ups
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 – Push off the wall and streamline for distance, then breathe every 3rd stroke
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
Pace Focus – Pick a pace that gives you no more than 10 seconds of rest on the 50 meter intervals, 20 seconds for the 100 meter intervals, and 40 seconds for the 200 Meter interval – and maintain that pace throughout the pyramid.
Four sets of:
50 Meters on the 35/40/45/50/55/60
Immediately followed by…
Two sets of:
100 Meters on the 1:10/1:20/1:30/1:40/1:50/2:00
Immediately followed by…
One set of:
200 Meters in 2:20/2:40/3:00/3:20/3:40/4:00
Immediately followed by…
Two sets of:
100 Meters on the 1:10/1:20/1:30/1:40/1:50/2:00
Immediately followed by…
Four sets of:
50 Meters on the 35/40/45/50/55/60
Cool Down Technique Drills
100 Meter Pull
Rest 20-30 seconds
100 Meter Kick – choose with or without a board, and try 25 meters of dolphin kick on your back
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!