October 31-November 6, 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
Every 3 minutes, for 36 minutes (12 sets) for times:
Run 300 Meters

Your goal should be to run these at a pace at least 5 seconds faster than your 400m splits for your 1600 meter PR. Try 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. Walk or jog during your rest periods.

Session 2 – Lactate Threshold
Every 8 minutes, for 32 minutes (4 sets) for distances of:
5 Minutes of Running @ 1-Mile PR Pace
(walk or jog during the 3-minute rest period)

Session 3 – Aerobic Threshold
For distance:
10 Minutes of Running @ 80-85% of 5k PR pace
10 Minutes of Running @ 90-95% of 5k PR pace
10 Minutes of Running @ 80-85% of 5k PR pace

Rowing Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 350 Meters

If you performed this session last week, your goal is to maintain the same pace per set as you held for the 300 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
Nine sets for distances of:
90 seconds of Rowing @ pace established week of October 10
Rest 30 seconds
90 seconds of Rowing @ pace established week of October 10
Rest 90 seconds

If you missed the week of October 10, pace these by feel, but be aggressive. As was the goal that week, your goal is consistent pace across all sets. Your perceived rate of exertion throughout this session should increase every set, such that by the time you reach set 5 or 6 you should be over 90% effort to match your earlier efforts.

Session 3 – Aerobic Threshold
Two sets for times of:
Row 3000 Meters
Rest 90 seconds

Your goal should be to go slightly faster than your 5k PR pace – assuming you were able to match your 5k PR pace last week. If you fell off pace in your second set last week, just try to hold your 5k PR pace throughout both sets this week.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 2-minute running clock:
12/9 Calories of Assault Bike
10 Burpees Over the Erg
Max Calorie Row in the remaining time

Rest 3 minutes between sets and complete a total of six (6) sets – 30 minutes total.

Session 2 – Lactate Threshold
Every 7 minutes, for 35 minutes (5 sets) for max calories:
4 Minutes of Assault Bike*

*At the 2:00 mark of each set, perform 30 Air Squats.

Session 3 – Aerobic Threshold
Every 6 minutes, for 36 minutes (2 sets) for times:
Station 1 – 1200/1000 Meter Row
Station 2 – 40 Burpee Pull-Ups
Station 3 – 90/60 Calories of Assault Bike

Please note your times for each station, giving you a total of 6 times, and then sum them for your overall result.

Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
50 Meter Finger Tip Drag
Rest 15 seconds
50 Meter Catch-Up Drill
Rest 15 seconds

Followed by…

Four sets of:
50 Meter Pull
Rest 15 seconds

Main Set
Two sets of:
100 Meter Swim
Rest 15 seconds
100 Meter Swim
Rest 15 seconds
100 Meter Kick
Rest 15 seconds
100 Meter Swim
Rest 15 seconds
100 Meter Swim
Rest 15 seconds
50 Meter Kick
Rest 15 seconds
50 Meter Butterfly Kick on your Back
Rest 2 minutes

Followed by…

Four sets of:
50 Meter Pull
Rest 10 seconds
50 Meter Swim (your choice of stroke)
Rest 10 seconds

Cool Down Technique Drills
200 Meters – Drill of Your Choice