November 25-December 1, 2019 – Invictus Engine

Welcome to Invictus Engine! – You’ll see below that the format of our program 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 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 2 – Lactic Endurance Priority
• Wednesday – Rowing Session 2 – Lactate Threshold Priority
• Thursday – Swimming Technique Session
• Friday – Mixed-Modal 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 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
Every 3 minutes, for 30 minutes (10 sets) for times:
Run 300 Meters @ 100% of your 400m PR pace

Use last week’s 400m test as your pacing for this effort.

Session 2 – Lactate Threshold
Three sets for times of:
Run 400 Meters @ 80% of 400m PR pace
Run 400 Meters @ 65%
Run 400 Meters @ 85%
Run 400 Meters @ 70%
Rest 3-4 minutes

Session 3 – Aerobic Threshold
For distance:
30-40 Minutes of Running @ 80-85% of your 5k pace

Focus on running mechanics with the goal of being as relaxed and efficient as possible. You should not feel like you’re struggling at any point to maintain pace, but rather should focus on sustaining your pace as effortlessly as possible.

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
Four sets for times of:
Row 500 Meters @ 85% of 2k PR Pace
Row 500 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 95% of 2k PR Pace
Rest 3-4 minutes

Your goal should be to maintain consistent pacing across all sets.

Session 3 – Aerobic Threshold
Three sets for distances of:
12 Minutes of Rowing @ 80-85% of 2k PR pace
Rest 3 minutes

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
Four sets for max calories of:
4 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Assault Bike
Rest 3 Minutes

Session 3 – Aerobic Threshold
For time:
50 Calories of Rowing
10 Calories of Assault Bike
200 Meter Run
40 Calories of Rowing
20 Calories of Assault Bike
200 Meter Run
30 Calories of Rowing
30 Calories of Assault Bike
200 Meter Run
20 Calories of Rowing
40 Calories of Assault Bike
200 Meter Run
10 Calories of Rowing
50 Calories of Assault Bike
200 Meter Run

Swimming Technique Session
Warm-Up Technique Drills
Two 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

Four sets of:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 30 seconds between 50 Meter efforts

Two sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)

Main Set
Two sets of:
25 Meter Kick Only
Rest 30-45 seconds
50 Meters Pull Only
Rest 45-60 seconds
50 Meters
Rest 45-60 seconds
50 Meters
Rest 45-60 seconds
50 Meters Pull Only
25 Meter Kick Only
Rest 2 minutes

Followed by…

Two sets of:
25 Meters @ 70% effort
Rest 15 seconds

Followed by…

Two sets of:
50 Meters @ 70% effort
Rest 30 seconds

Followed by…

Two sets of:
25 Meters @ 100% effort
Rest 30-45 seconds

Cool Down
100 Meter Drill of Your Choice