January 27-February 1, 2020 – 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 24 minutes (8 sets) for times:
Run 250 Meters @ 105% of your 400m PR pace

We will be re-testing your 400 meter sprint next week (last tested on week of November 18). Accordingly, run these 5% faster than the pace you held for your 400m PR.

Session 2 – Lactate Threshold
Five sets for times of:
Run 1000 Meters
Rest 2 minutes

*Set 1 – 90% of 1-Mile PR pace
*Set 2 – 80% of 1-Mile PR pace
*Set 3 – 90% of 1-Mile PR pace
*Set 4 – 80% of 1-Mile PR pace
*Set 5 – 90% of 1-Mile PR pace

Session 3 – Aerobic Threshold
For time:
Run 800 Meters @ 80% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 1600 Meters @ 90% of 5k PR pace
Run 1600 Meters @ 95% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 800 Meters @ 80% of 5k PR pace

We will be re-testing your 5k run time next week. Please use this training session as an opportunity to focus on running and breathing mechanics, placing the emphasis on efficiency so that you can run a smooth and efficient new 5k PR next week.

Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for times of:
Row 500 Meters

Your goal should be to maintain consistent pacing across all sets. 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 or five sets of:
Row 1000 Meters @ 105-110% of your 2k PR pace
Rest 3-4 minutes

We will be re-testing your 2000 meter row next week (last tested on week of November 18). Accordingly, row these 5-10% faster than the pace you held for your 2k PR – so if your 400m PR was 1:40/500m, you’ll aim to finish the 1000 meters in 3:00-3:10 each set. (100 seconds/1.05 or 1.1 = pace/500m x 2 for 1000m time)

Session 3 – Aerobic Threshold
For distance:
40 Minutes of Rowing

Compare your result with that from the week of November 18, 2019. 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
Four sets for max calories/reps of:
60 seconds of Assault Bike
Rest 60 seconds
UNBROKEN Dumbbell Thrusters (50/35 lbs)
Rest 4 minutes

Please record seperate scores each set.
1. Calories in 60 seconds
2. Total Unbroken Thrusters
Unbroken means one continuous movement. The set ends if there is any pause longer than a single breath at any point during the repetition.

Session 2 – Lactate Threshold

Every 4 minutes, for 32 minutes (8 sets) for times:
12/9 Calorie Assault Bike
6 Burpee Dumbbell Deadlifts (50/35 lbs)
12/9 Calorie Assault Bike

Note times for all EIGHT sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 12/9…you’re finished when you hit 24/18 calories.

Session 3 – Aerobic Threshold
Every minute, on the minute, for 30 minutes (5 sets):
Minute 1 – 60 seconds of Ski Erg or Assault Bike
Minute 2 – 45 seconds of Strict Pull-Ups
Minute 3 – 30 seconds of Strict Handstand Push-Ups
Minute 4 – 60 seconds of Row or Bike Erg
Minute 5 – 45 seconds of Push-Ups
Minute 6 – 30 seconds of Russian Kettlebell Swings

Swimming Technique Session
Warm-Up Technique Drills

Four sets of:
25 Meters Using Only One Arm
Rest 15 seconds

followed by…

Four sets of:
50 Meter Kick (with zoomers if possible)
Rest 20 seconds

followed by…

Four sets of:
25 Meter 1/2 Length with Closed Fist + 1/2 Regular
Rest 15 seconds

Main Set
Four sets of:
25 Meter Stroke Count – note your number of strokes for each set
Rest 15 seconds

followed by…

Two sets of:
50 Meter with Same Stroke Count per 25 Meters as above – note number of strokes
Rest 20 seconds

followed by…

One set of:
100 Meter with Same Stroke Count per 25 Meters as above

Cool Down Technique Work
Four sets of:
25 Meters @ 70% effort
(focus on chin tuck and one goggle in, and one goggle out breathing)

followed by…

100 Meter Freestyle for efficiency