October 11-17, 2021 – 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!

Running Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 24 minutes (8 sets) for times:
Run 250 Meters @ 100+% of your 400m PR pace

We will be re-testing your 400 meter sprint next week (last tested on week of July 20).

Session 2 – Lactate Threshold
Five sets for times of:
Run 800 Meters @ 1-Mile PR Pace
Rest 3 minutes

Session 3 – Aerobic Threshold

For distance:
6 Minutes of Running @ 70% of 1-Mile Pace
4 Minutes of Running @ 80% of 1-Mile Pace
6 Minutes of Running @ 75% of 1-Mile Pace
4 Minutes of Running @ 85% of 1-Mile Pace
6 Minutes of Running @ 75% of 1-Mile Pace
4 Minutes of Running @ 85% of 1-Mile Pace
6 Minutes of Running @ 70% of 1-Mile Pace

Rowing Sessions
Session 1 – VO2 Max Priority
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%

Rest as needed, and then…

“500 Meter Time Trial”
For time:
Row 500 Meters @ 100%

Compare results to the week of July 19, 2021. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%

Session 2 – Lactate Threshold
Every 5 minutes, for 30 minutes (6 sets) for max distances:
3 Minutes of Rowing

Your goal for this session is to accumulate as many meters as possible. To do so, you’ll want consistent efforts across the six sets, which means starting out between 85-90% RPE and increasing your effort level in each subsequent set.

Session 3 – Aerobic Threshold
Four sets for max distances:
10 Minutes of Rowing
Rest 2 minutes

Compare results to the week of August 10. Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 90-second running clock:
200 Meter Run
Max Calories of Assault Bike in the remaining time.

Rest 2:30 between sets and complete a total of EIGHT sets (32 minutes total).

Session 2 – Lactate Threshold
Against a 3-minute running clock:
250/200 meter Row
15/10 Calories of Assault Bike
Max Reps of Alternating Dumbbell Snatches (50/35 lbs)
Rest 2 minutes and repeat for a total of six (6) sets.

Session 3 – Aerobic Threshold
Five rounds for time of:
400 Meter Run
15 Burpees to Target (touch your pull-up bar)
10 Strict Pull-Ups

Challenge…perform the running portions of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. When you get into the gym for the burpees and pull-ups, breathe however enables you to move through quickly, but once you start running again, work to resume nasal breathing as quickly as possible.

Swimming Technique Session

Warm-Up Technique Drills

Four sets of:
25 Meter Finger Tip Drag
Rest 15-20 seconds

Followed by…

Four sets of:
50 Meter Pull
Rest 20-30 seconds

Followed by…

One set of:
100 Meter Kick

Main Set
Compare the time of the first and last four rounds.

Four rounds for time of:
50 Meter Swim
5 “In and Outs”
(An in and out is pressing up and out of the pool as fast as possible, standing erect, and then jumping back in – that counts as 1 in and out.”

Rest 2 minutes, and then…

Four sets of:
100 Meter Swim
50 Meter Kick
50 Meter Pull
Rest 60 seconds

Rest 2 minutes, and then…

Four rounds for time of:
50 Meter Swim
5 “In and Outs”

Cool Down Technique Drills
100 to 200 Meter Drill of Your Choice