WE ARE MOVING!
Please check your email if you haven’t already for the announcement that we are moving to the Fitr app! If you don’t see the email in your inbox then please check your spam folder.
Here is how you can get switched over to Fitr. Since we aren’t able to move your account info over due to privacy reasons, we want to make sure this is easy!
You can sign up ANY TIME on the Fitr app! Just follow these simple steps:
- Register for the program here.
- Download the Fitr app on either your Apple device or your Android device.
- Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website.
- Notify info@invictusathlete.com if you have a 3 or 6 month subscription so you can have a unique coupon code sent to you so you can apply your remaining balance to your Fitr registration. If this pertains to you email info@invictusathlete.com first to get your coupon code.
We will still be providing the Engine Program on the Invictus website for the entire month of December to give you time to switch over to Fitr and get familiar with its features. And if we don’t hear from you then we will be processing cancellations for all remaining active Engine subscriptions on February 1, 2023.
Please let us know if you have any questions about our move to Fitr!
Running Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 30 minutes (10 sets) for times:
Run 300 Meters @ 100% of your 400m PR pace
Jog or Walk 300 Meters @ recovery pace
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. Refer to your notes from the week of October 24, 2022 for guidance.
Session 3 – Aerobic Threshold
For distance:
4-5 Minutes of Running @ 70% of 1-Mile Pace
4-5 Minutes of Running @ 80% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 70% of 1-Mile Pace
Rowing Sessions
Session 1 – VO2 Max Priority
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Rest as needed, and then…
“500 Meter Time Trial”
For time:
Row 500 Meters @ 100%
Compare results to the week of October 10, 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 2 – Lactate Threshold
Four sets for distances of:
4 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
2 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 2-3 minutes
Session 3 – Aerobic Threshold
“Row 40”
For distance:
40 Minutes of Rowing
Compare your result with that from the week of October 10, 2022. If you missed that effort, just know that this is a baseline time trial. We will repeat this effort periodically throughout the year to test your improvements in your work capacity (and mental focus), so please give it your best effort and make it a true test of your current capacity.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 6 minutes, for 42 minutes (7 sets) for times:
10 Burpee Box Jump-Overs
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs
Goal for elite athletes is sub-2 minute rounds!! If it’s taking you more than 3 minutes per set, please adjust either the number of repetitions or the calories such that it’s a hard push to finish just under or right at 3 minutes.
Session 2 – Lactate Threshold
Against a 2-minute running clock…
30/22 Calorie Assault Bike
Max Reps of Front-Racked Kettlebell Squats
Rest 60 seconds, and then. . .
Against a 2-minute running clock…
20/15 Calorie Assault Bike
Max Reps of Air Squats in remaining time
Rest 3 minutes after the Air Squats and repeat the full 5 minute piece for a total of FIVE sets – 40 minutes. Please adjust the calories as needed to ensure that you are able to finish your Assault Bike interval in less than 100 seconds.
Session 3 – Aerobic Threshold
Every 8 minutes, for 40 minutes (5 sets) for times:
500/400 Meter Row
400 Meter Run
20 Russian Kettlebell Swings
Session 4 – Mixed-Modal Intense Intervals
Every 6 minutes, for 30 minutes (5 sets) for times:
400 Meter Run
30 Air Squats
20 Dumbbell Push Presses
10 Parallette Shoot-Throughs
Session 5 – Mixed-Modal Enduring Work
Complete as many meters/calories as possible in 40 minutes of:
1000 Meter Row or Ski-Erg
2000 Meter Bike Erg or 800 Meter Run
*Every 5 minutes, including at 3,2,1,GO! perform the following…
5 Strict Pull-Ups
8 Toes to Bar
You will perform the triplet a total of 8 times over the course of the 40 minutes – the first interval with 0:00 on the clock, and the final interval with 35:00 on the clock.
Swimming Technique Session
Warm-Up Technique Drills
Three sets of:
100 Meter Freestyle (focus on efficiency)
Rest 15 seconds
followed by…
One set of:
100 Meters (with Finis Snorkel if possible)
Rest as needed
100 Meter Kick with Board (and Zoomers if possible)
Rest as needed
100 Meter Easy Pull
Main Set
50 Meter Finger Tip Drag
Rest 10 seconds
100 Meter @ 60% (use Zoomers if possible)
Rest 15 seconds
100 Meter Pull
Rest 30 seconds
50 Meter Catch-Up Drill
Rest 10 seconds
100 Meter @ 60% (use Zoomers if possible)
Rest 15 seconds
100 Meter Pull
Rest 30 seconds
50 Meter Finger Tip Drag
Cool Down Technique Drills
100 Meter Kick with Board and Zoomers if possible)
Rest as needed
100 Meter Warm Down
How to Train! – You’ll see above 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!
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.