April 25-May 1, 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
Eight sets for times of:
Run 200 Meters @ 100% of your 400m PR pace
Jog 200 Meters @ active recovery pace
Run 200 Meters @ 100% of your 400m PR pace
Rest 2 minutes

Session 2 – Lactate Threshold
Ten rounds for distance of:
2 Minutes and 30 seconds of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace

Session 3 – Aerobic Threshold
Three sets for time of:
Run 1600 Meters @ 80-85% of 5k PR pace
Run 400 Meters @ 90% of 5k PR pace
Run 400 Meters @ 55-60% of 5k PR pace

Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for times:
30 Calories of Rowing
6 Burpees Over the Erg

These are SPRINT intervals. You should get at least 2 minutes of rest between sets, so when it’s time to work, you need to push the pace!

Session 2 – Lactate Threshold
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)

Rest as needed, and then…

“2k Time Trial”
For time:
Row 2000 Meters

Compare results to the week of January 24, 2022. 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 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
Every 4 minutes, for 32 minutes (8 sets) for times:
20/15 Calories of Assault Bike
15 Sumo Deadlifts (Barbell or Kettlebell)
10 Strict Handstand Push-Ups or 20 Dumbbell Push Presses

These are SPRINT intervals. You should get at least 2 minutes of rest between sets, so when it’s time to work, you need to push the pace!

Session 2 – Lactate Threshold
Five rounds for time of:
4 Strict Pull-Ups
8 Push-Ups
12 Wall Ball Shots

Rest until the running clock reaches 8:00, and then…

For time:
500 Meter Row
10 Burpee Box Jump-Overs (24″/20″)

Rest until the running clock reaches 12:00, and then…

For time:
400 Meter Run

Rest until the running clock reaches 12:00, and then REPEAT the whole sequence.

Post times for all six segments, then sum them for total working time. Your goal is to have the lowest working time.

Session 3 – Aerobic Threshold
“Helton”
Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees

OR…

Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 15-18/10-12 Calorie Bike or Row
Minute 2: 20 Box Jump-Overs
Minute 3: 20 V-Ups
Minute 4: 60 seconds of Max Reps Alternating Dumbbell Snatches
Minute 5: Rest

Swimming Technique Session
Warm-Up Technique Drills

Four sets of:
50-Meter Catch Up
(one arm will always be stretched out front and the other arm will catch up to it then pull)
Rest 15-20 seconds

Four sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds

Four sets of:
25-Meter Long Streamline – try to take your first stroke at the flags and complete a flip turn at the end
Rest 15-20 seconds

Main Set
Pace Work – Pick the times according to what you can achieve. On the 50’s you should get 5 seconds of rest, no more, and moving at 80% effort. The last two 50’s you will get 1-2 seconds of rest. You need to set the pace with the 25’s so make sure you touch the wall at the right time for the pace you pick. DO NOT SPRINT THE 25’s they are to give you a sense of how to pace yourself. Most beginners always start too fast and then die as the set progresses.

Three rounds of:
Every 30 seconds, for 1 minute (2 sets):
Swim 25 Meters – count your strokes and establish your for the set; you should be touching the wall at the following times for each respective pace:
14-15 (35 for a 50)
16-17 (40 for a 50)
18-19 (45 for a 50)
20-22 (50 for a 50)
24-25 (55 for a 50)
26-27 (1:00 for a 50)

Two sets of:
Swim 50 Meters
on the 35/40/45/50/55/60

Two sets of:
Swim 100 Meters
on the 1:10/1:20/1:30/1:40/1:50/2:00

Two sets of:
Swim 50 Meters
on the 30/35/40/45/50/55

No rest, go directly into the next round – use the 25’s to re-stablish breath control and your pace.. if you must rest – rest only until you catch your breath. You shouldn’t have to rest if you picked the right pace.

Cool Down Technique Drills
Practice some streamlines and flip turns if you have time.