October 28-November 3, 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 times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes

Your rest period should be sufficient enough to keep your paces, so take your full three minutes of rest unless you know you’re capable of maintaining your paces.

Session 2 – Lactate Threshold
Every 10 minutes, for 50 minutes (5 sets):
3 Minute of Running @ 90% of your 1-Mile PR Pace
Rest 60 seconds
3 Minutes of Running @ 95% of your 1-Mile PR Pace

Walk or Jog during the 3 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 3-minute rest period for all 5 sets.

Session 3 – Aerobic Threshold
For time:
Run 4.5 Miles @ 80-85% of 5k PR Pace

This effort should be sub-maximal, so take your 5k PR pace and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.

Rowing Sessions
Session 1 – VO2 Max Priority
Six sets for times of:
Row 500 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 100% of 2k PR Pace
Rest 2-3 minutes

Session 2 – Lactate Threshold
Every 10 minutes, for 50 minutes (5 sets):
3 Minutes of Rowing @ 90% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 95% of your 2k PR Pace

Walk, jog or row lightly during the 3 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 3-minute rest period for all 5 sets.

Session 3 – Aerobic Threshold
Four sets for max distances:
10 Minutes of Rowing
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 – Lactic Endurance Priority
Against a 3-minute running clock…
25/18 Calorie Assault Bike
20 Front-Racked Dumbbell Reverse Lunges (50/35 lb DBs)
Max Rep Dumbbell Ground to Overhead (50/35 lb DBs)
Rest 2 minutes and repeat for SIX sets.

Session 2 – VO2 Max Priority

Thirty sets for max calories of:
30 seconds of Assault Bike
Rest 30 seconds

Goal is to maintain the same pace you did for the week of October 7-13, 2019 for the 3×10 minute repeats.

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
200 Meters – Drill of Your Choice