November 11-17, 2019 – Invictus Engine

Welcome to Invictus Engine!

– We will be doing baseline testing again the week of November 18, 2019. Until then, please estimate your paces and efforts so that you feel prepared for testing and understand the training template.

You’ll see below the new format of our program puts the power in your hands to structure your training schedule around your priorities. You can now choose from multiple training modalities; you still have three running sessions per week, but also have the option of mixing in other lower impact training modalities to supplement or replace your running sessions. For example, a three-day/week training schedule might look like this:

• Monday – Running Session 1 – VO2 Max Priority
• Wednesday – Rowing Session 2 – Lactate Threshold Priority
• Saturday – Running Session 3 – Aerobic Threshold Priority

Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:

• Monday – Running Session 1 – VO2 Max Priority
• Tuesday – Mixed-Modal Session 1 – Lactic Endurance Priority
• Wednesday – Rowing Session 2 – Lactate Threshold Priority
• Thursday – Swimming Technique Session
• Friday – Cyclical Session 2 – VO2 Max Priority
• Saturday – Running Session 3 – 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 now titled “Invictus Engine.” Please also continue to post workout results to comments, simply noting the sessions as “Running Session 2” or “Mixed-Modal Session 1” 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
Four sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 95% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 4-5 minutes

Session 2 – Lactate Threshold

Five sets for distances of:
2 Minutes of Running @ 95% of your 1-Mile PR Pace
2 Minutes of Running @ 100% of your 1-Mile PR Pace
2 Minutes of Running @ 90% of your 1-Mile PR Pace
Rest 2 minutes

Session 3 – Aerobic Threshold
For distance:
40 Minutes of Running

Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.

Rowing Sessions
Session 1 – VO2 Max Priority
Eight sets for max meters of:
90 seconds of Rowing
Rest 2:30 minutes

Your goal should be to maintain consistent pacing across all sets, but don’t sell yourself short. We’re looking for repeated high power output over the course of the ten sets. You have plenty of rest and only twelve minutes of total work, so push your paces.

Session 2 – Lactate Threshold
Five sets for distances of:
2 Minutes of Rowing @ 95% of your 2k PR Pace
2 Minutes of Rowing @ 100% of your 2k PR Pace
2 Minutes of Rowing @ 90% of your 2k PR Pace
Rest 2 minutes

Session 3 – Aerobic Threshold

For distance:
40 Minutes of Rowing

Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.

Cyclical & Mixed-Modal Sessions

Session 1 – Lactic Endurance Priority
Against a 2-minute running clock…
10 Goblet Squats (32/24 kg)
10 Double Dumbbell Ground to Overhead (50/35 lb DBs)
Max Calories of Assault Bike in remaining time
Rest 90 seconds and repeat for a total of SIX sets.

Session 2 – VO2 Max Priority

Twelve sets for max calories of:
90 seconds of Assault Bike
Rest 90 seconds

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds

Followed by…

Four sets of:
50 Meter Breathing Drill – focus on breathing as your hand enters the water to ensure that you’re not breathing late
Rest 15 seconds

Followed by…

One set of:
100 Meter Kick

Main Set
Pick a pace that gives you no more than 10 seconds of rest on the 50 at 70% effort, and double that time for the 100 and 200 meter efforts. Maintain the same pace throughout the pyramid – total yardage is just under a mile. If this is too much for you, cut the work in half. Note your times for a good benchmark for your pace.

Four sets of:
50 Meter Swim every 35/40/45/50/55/60 seconds

Followed by…

Two sets of:
100 Meter Swim every 1:10/1:20/1:30/1:40/2:00

Followed by…

Two sets of:
200 Meter Swim every 2:20/2:40/3:00/3:20/3:40/4:00

Followed by…

Two sets of:
100 Meter Swim every 1:10/1:20/1:30/1:40/2:00

Followed by…

Four sets of:
50 Meter Swim every 35/40/45/50/55/60 seconds

Cool Down
200 Meters – Drill of Your Choice