October 21-27, 2019 – Invictus Engine

Welcome to Invictus Engine! 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
Six sets for distances of:
3 Minutes of Running @ 100% of 1-Mile PR pace
Rest 4 minutes

Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (6 sets) for distances:
4 Minutes of Running @ 95% of your 1-Mile PR Pace
(walk or jog during the 2-minute rest period)

Session 3 – Aerobic Threshold
For times:
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 85% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90-95% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile PR Pace

Rowing Sessions
Session 1 – VO2 Max Priority

Every 4 minutes, for 32 minutes (8 sets) for times of:
Row 500 Meters

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.

Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (6 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
Four sets for times of:
Row 1500 Meters @ 2k PR Pace
Rest 60 seconds
Row 1000 Meters @ 2k PR Pace
Rest 2 minutes

Cyclical & Mixed-Modal Sessions
Session 1 – Lactic Endurance Priority
Every 8 minutes, for 40 minutes (5 sets) for times:
80/60 Calories of Assault Bike

Goal is to hold the same paces held on the week of October 1, 2019.

Session 2 – VO2 Max Priority

Ten sets of:
30 seconds of Assault Bike
Rest 30 seconds

At the 10-minute mark rest two minutes, then repeat for a total of FOUR sets. This piece will take a total of 46 minutes. Goal is to maintain the same pace as you did the week of October 7, 2019 for the 3×10 minute repeats.

Swimming Technique Session
Warm-Up Technique Drills
Please watch the following video to optimize kicking with a kickboard and some overall good tips on how to kick from the hips versus the knees and focus on loose, flexible ankles. Post comments or questions regarding kicking to the blog.

Two sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds

Followed by…

Four sets of:
25 Meter Kick – use a kick board and try the techniques from the video above
Rest 15 seconds

Followed by…

Two sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds

Followed by…

One set of:
100 Meter Pull

Main Set
Note your times. As the season goes on when we repeat this workout your times should be faster and more tightly grouped.

Every 3 minutes, for 18 minutes (6 sets) for times:
Swim 100 Meters @ 100% effort
(goal is to have the same time for each 100 meter swim)

Followed by…

100 Meter Pull
Rest 15 seconds
100 Meter Kick
Rest 15 seconds

Every 2 minutes, for 10 minutes (5 sets) for times:
Swim 50 Meters @ 100% effort

Followed by…

Every 2 minutes, for 10 minutes (5 sets) for times:
50 Meter Kick @ 100% effort – use a kick board and boomers if you have them.

Cool Down
200 Meters – Alternate between finger tip drag and focusing on body position – waterline at the crown of your head.