September 9-15, 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
Every 4 minutes, for 40 minutes (10 sets) for times:
Run 200 Meters
Jog 100 Meters
Run 100 Meters

Match your pace from last week for the 200 meters (at least 5 seconds faster than your 400m splits for your 1600 meter PR), then jog 100 and pick it up again to the same pace as your 200 meters for another 100 meters.

Session 2 – Lactate Threshold
Four sets for times of:
Run 2000 Meters
Rest 5-6 minutes

Airm for approximately 85% of your 1600 meter PR pace. 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.

Session 3 – Aerobic Threshold
For distance:
8-10 Minutes of Running @ 70-75% effort
8-10 Minutes of Running @ 80-85% effort
8-10 Minutes of Running @ 75-80% effort

If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.

Rowing Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 300 Meters

Your goal should be to maintain consistent pacing across all sets – at the same pace/500m as last week, when you were rowing 250 meters. 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
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

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

Session 3 – Aerobic Threshold
For time:
Row 6000 Meters

Compare results to the week of July 22, 2019.

Cyclical & Mixed-Modal Sessions
Session 1 – Lactic Endurance Priority
“AB-30”
For max calories:
30 Minutes of Assault Bike

This is a test. Please stay focused and give this your best effort.

Session 2 – VO2 Max Priority
Against a 2 minute running clock:
10 Double Kettlebell Deadlifts (32/24 kg)
15/10 Calorie Assault Bike
Max Dumbbell Box Step-Overs (50/35 lb to 24″/20″)
Rest 2 minutes and repeat for a total of FIVE sets.

Swimming Technique Session
Swimming Tip of the Week: Review the following article on body position tips!

Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds

Followed by…

Four sets of:
25 Meter Kick
(try one set on each side/one on your back and one on your front)
Rest 10-20 seconds

Followed by…

Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds

Main Set
Sprint Focus

– Note your times. As the season goes on we will repeat this workout and you should see your times becoming faster and more tightly grouped.

Every 3 minutes, for 18 minutes (6 sets):
Swim 100 Meters

Goal is to have all six sets within 2-3 seconds of each other.

Followed by…

One set of:
100 Meter Pull @ recovery pace
Rest 30 seconds
100 Meter Kick @ recovery pace

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Swim 50 Meters

Goal is to have all five sets within 1-2 seconds of each other.

Cool Down
200 Meters Finger Tip Drag and focus on body position – waterline at the crown of your head
(If your head is lowered into the water, then the hips and feet rise towards the surface. Rather than having the water line at your eyebrows, forehead or hair line, drop your head so that the water line connects with the crown of the head.)