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 June 1, 2023.
Please let us know if you have any questions about our move to Fitr!
Running Sessions
Session 1 – VO2 Max Priority
Eight sets for times of:
Run 200 Meters @ 100% of your 400m PR pace
Jog 200 Meters @ active recovery pace
Run 200 Meters @ 100% of your 400m PR pace
Rest 2 minutes
Session 2 – Lactate Threshold
Four sets for times of:
Run 800 Meters @ 90% of 1-Mile PR Pace
Run 400 Meters @ 60-65% of 1-Mile PR Pace
Rest 30 seconds
Session 3 – Aerobic Threshold
“20-Minute Time Trial”
For distance:
20 Minutes of Running
Walk or jog at a recovery pace for 4-5 minutes, then try to resume your time trial pace for an additional 6-10 minutes.
Compare results to the week of January 30, 2023.
Rowing Sessions
Session 1 – VO2 Max Priority
Eight sets for times of:
Row 300 Meters @ 95% of your 500m PR pace
Rest 30 seconds
Row 300 Meters @ 95% of your 500m PR pace
Rest 90 seconds
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 February 20, 2023.
Session 3 – Aerobic Threshold
Five sets for times of:
Row 1000 Meters @ 22 s/m
Row 500 Meters @ 24 s/m
Row 250 Meters @ 26 s/m
Row 250 Meters @ 28 s/m
Rest 2 minutes
Compare today’s effort to last week’s and note differences in times and how you felt at various points in the effort.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 28 minutes (7 sets) for times:
30/20 Calories of Assault Bike, Rowing, Bike Erg or Ski Erg
Hit these hard! You should be getting at least equal rest to the amount of time it takes you to complete this. If not, please adjust your calories so that this is an intense effort with adequate rest to sustain a high level of effort.
Session 2 – Lactate Threshold
Every 9 minutes, for 36 minutes (4 sets) for times:
400 Meter Run
30 Kettlebell Swings
20 Push-Ups or Dips
10 Strict Pull-Ups
400 Meter Run
You should be getting ample rest on these, so push the intensity! Put particular focus on running aggressive 400 meter paces for this effort.
Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 40 minutes of:
40 Calories of Assault Bike
30 Calories of Rowing
20 Wall Ball Shots
10 Burpees Over the Erg
Session 4 – Mixed-Modal Intense Intervals
Three rounds for time of:
25/18 Calories of Assault Bike
15 Toes to Bar or 20 V-Ups
Rest until the running clock reaches 12:00, and then…
Three rounds for time of:
25/18 Calories of Rowing
15 Burpee Box Jump-Overs
Rest until the running clock reaches 24:00, and then…
Three rounds for time of:
25/18 Calories of Rowing
25/18 Calories of Assault Bike
Session 5 – Mixed-Modal Enduring Work
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
40 Double-Unders
300-Foot Overhead Carry (24/16 kg KBs)
20 Dumbbell Thrusters (35/25 lbs)
10 Toes to Bar
Swimming Technique Session
Warm-Up Technique Drills
Four 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
Followed by…
Four sets of:
25 Meter Kick For Count of 3 and then take 3 arm strokes; repeat for the whole 25. Count of 3 is 1, 1000, 2, 1000, 3, 1000.
Rest 30 seconds between 25 Meter efforts
Followed by…
Four sets of:
25 Meter Catch Up – use fins if necessary
Rest 20 seconds
Main Set
One set of:
25 Meter Stroke Count of 70%
Rest 15 seconds
50 Meter Maintain Stroke Count of 70%
Rest 30 seconds
100 Meter Maintain Stroke Count of 70%
Rest 30 seconds
50 Meter Maintain Stroke Count of 70%
Rest 30 seconds
25 Meter Maintain Stroke Count of 70%
Followed by…
Four sets of:
50 Meter Swim @ 70% effort
60 seconds rest
(try to come in at the same time each set)
(take note of your times)
Followed by…
Every Minute on the Minute for 8 Minutes:
25 Meter Swim
(The focus of these 25 meters is to tucked your chin and rotate your head to breath; one goggle in the water, one goggle out.)
Cool Down Technique Drills
100 Meters – Drill of Your Choice
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!