October 24-30, 2022 – 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
Ten sets for max distances:
60 seconds of Running @ 100% effort
Rest 90 seconds

This will take you 25 minutes – 10 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods. Last week you ran for 45 seconds…try to maintain that pace for an extra 15 seconds.

Session 2 – Lactate Threshold
Four sets for times of:
Run 1200 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 1200 meters. If you performed the 1000 meters the week of June 8, refer to your notes regarding required rest time as a good guage for how you will approach this effort.

Session 3 – Aerobic Threshold
Four sets for times of:
Run 1600 Meters @ 5k PR pace
2 Minutes of Jogging at Active Recovery Pace

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
Ten sets for distances of:
2 Minutes and 30 seconds of Rowing
Rest 60 seconds

Another 30-second extension. Use last week’s pacing as a guide and try to stay above 90% of the pace you held last week!

Session 3 – Aerobic Threshold
Five sets for times of:
Row 2000 Meters @ 80-85% of 2K PR Pace
Rest 2 minutes

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
Ten sets for times:
18/12 Calories of Assault Bike
12 Kettlebell Swings or 12 Goblet Squats or 6 Sandbag Squats
Rest 2-3 minutes between sets

Session 2 – Lactate Threshold
Two sets for max calories/reps of:
3 minutes of Assault Bike
Rest 2 minutes
3 minutes of Wall Walks
Rest 2 minutes
3 minutes of Rowing or Ski Erg
Rest 2 minutes
3 minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes

Session 3 – Aerobic Threshold
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 12-15/9-12 Calories of Assault Bike
Minute 2 – 8-12 Strict Pull-Ups
Minute 3 – 40 Double-Unders or 20 Jumping Lunges
Minute 4 – 10 Dumbbell Box Step-Overs

When the running clock reaches 20:00…

Three rounds for time of:
12-15/9-12 Calories of Assault Bike
8-12 Strict Pull-Ups
40 Double-Unders or 20 Jumping Lunges
10 Dumbbell Box Step-Overs

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 Pull
Rest 15 seconds

Main Set
If the main set volume is too high, reduce by a round if necessary – but do not omit the 200. You may omit the 200 meter warm down if necessary.

Three sets of:
25 Meter Sprint Kick with Board
Rest 10 seconds
25 Meter Sprint Kick with Board
Rest 10 seconds
50 Meter Pull
Rest 15 seconds
100 Meter Swim – try to hit your regular pace time
Rest 15 seconds
50 Meter Pull
Rest 15 seconds
25 Meter Sprint Kick with Board
Rest 10 seconds
25 Meter Sprint Kick with Board
Rest 10 seconds

Followed by…

One set of:
200 Meter Swim @ 75%

Followed by…

Three sets of:
25 Meter Swim
5 Burpees
25 Meter Swim
Rest 15 seconds
25 Meter Swim
5 In-and-Outs
25 Meter Swim

Cool Down Technique Drills
200 Meters – Drill of Your Choice