May 25-31, 2020 – 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!

*We also offer a FREE Online Mind-Muscle Mobility Class on Mondays & Fridays at 9am Pacific. Improve mobility, increase mind-muscle connection, strengthen end ranges, and prevent injury. Register here!

Running Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 500 Meters @ 85-95% of your 400m PR pace

For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9).

Session 2 – Lactate Threshold
Five sets for times of:
Run 1000 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 1000 meters. If you performed the 800 meters the week of May 11, refer to your notes regarding required rest time as a good guage for how you will approach this effort.

Session 3 – Aerobic Threshold
For distance:
10-12 Minutes of Running @ 70-75% effort
10-12 Minutes of Running @ 80-85% effort
10-12 Minutes of Running @ 75-80% effort

If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.

Rowing Sessions
Session 1 – VO2 Max Priority
Eight sets for times of:
Row 400 Meters @ 95% of your 500m PR pace
Rest 30 seconds
Row 200 Meters @ 95% of your 500m PR pace
Rest 90 seconds

Session 2 – Lactate Threshold
Every 6 minutes, for 30 minutes (5 sets) for distances of:
4 Minutes of Rowing @ 1-second faster than 2k PR Pace
(easy recovery rowing during the 2-minute rest period)

Session 3 – Aerobic Threshold
For distance:
10-12 Minutes of Rowing @ 70-75% effort
10-12 Minutes of Rowing @ 80-85% effort
10-12 Minutes of Rowing @ 75-80% effort

If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 60-second running clock…
10/7 Calorie Assault Bike
Max Reps of Devils Press (50/35 lbs)
Rest 60 seconds and repeat for a total of TEN sets

Compare your results to the week of April 20, 2020. Don’t be scared to push the pace on these and trust that you can maintain an aggressive pace and be able to recover in 60 seconds. A good goal would be to perform 4-6 reps each set.

Session 2 – Lactate Threshold
Three sets for calories of:
7 Minutes of Assault Bike
Rest 4 Minutes

Your goal should be to achieve 40% of the total calories you achieved on your “Steady 20” 20-minute Assault Bike test. For example, if you achieved 300 calories on “Steady 20”, you will aim for 120 calories or more for each of today’s intervals. Please do not sprint and rest, find pace early and maintain it throughout.

Session 3 – Aerobic Threshold
Five rounds for time of:
30/20 Calories of Assault Bike
2 Legless Rope Climbs or 10 Towel Pull-Ups
10 Strict Handstand Push-Ups to 4″/2″ Deficit or 20 Push-Ups
400 Meter Run
20 Kettlebell Swings
20 Sandbag Squats (or Kettlebell Front-Racked or Goblet Squats)

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 10-15 seconds

followed by…

Four sets of:
50 Meter Thumb to Thigh (with Finis Snorkel if possible)
Rest 15-20 seconds

followed by…

Four sets of:
25 Meter 1/2 Length with Closed Fist + 1/2 Regular
Rest 10-15 seconds

Main Set
Four sets of:
100 Meters
Rest 30 seconds

followed by…

100 Meter Pull

followed by…

100 Meters @ 50% – count your strokes
(focus on long, even strokes)

followed by…

100 Meter Kick (with zoomers if possible)

followed by…

Four sets of:
50 Meters – Drill of Your Choice (with Finis snorkel if possible)
Rest 20-30 seconds

Cool Down Technique Work
200 Meter Freestyle