March 30-April 5, 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 4 minutes, for 32 minutes (8 sets) for distances:
Run 600 Meters @ 100% of 1-Mile Pace

Session 2 – Lactate Threshold
Every 10 minutes, for 50 minutes (5 sets):
3 Minute of Running @ 90% of your 1-Mile PR Pace
Rest 60 seconds
3 Minutes of Running @ 95% of your 1-Mile PR Pace

Walk or Jog during the 3 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 3-minute rest period for all 5 sets.

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 max meters:
90 seconds of Rowing

Your goal should be to maintain consistent pacing across all sets, but don’t sell yourself short. We’re looking for repeated high power output over the course of the ten sets. You have plenty of rest and only twelve minutes of total work, so push your paces.

Session 2 – Lactate Threshold

Four sets for times of:
Row 2000 Meters
Rest 4 minutes

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

Session 3 – Aerobic Threshold
Two sets for times of:
Row 3500 Meters @ 5k PR Pace
Rest 3 minutes

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority

Twenty (20) sets for calories of:
45 seconds of Assault Bike
Rest 90 seconds

Be consistent across the 20 sets. A good goal would be to maintain the same pace you held the week of March 16.

Session 2 – Lactate Threshold
Against a 60 second clock…
10/7 Calorie Assault Bike
Max Double Dumbbell Hang Squat Clean (50/35 lbs)
Rest 60 seconds and repeat for a total of TEN sets.

Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 30 minutes of:
30/20 Calories of Assault Bike, Bike Erg or Ski Erg
30 Kettlebell Swings
15 Burpees

Swimming Technique Session
Swimming Tip of the Week: I highly recommend purchasing a Finis snorkel so that you can swim without worrying about breathing. This will keep your hips lifted and your head in the proper position.

Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts

Followed by…

Four sets of:
25 Meter Breathe Every Stroke
(Breathe every stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side)
Rest 20 seconds between each 25 Meter efforts

Main Set
These may be very challenging! Beginner swimmers may consider cutting the following EMOMS in half.

Every minute, on the minute, for 4 minutes:
Swim 50 Meters
(work on stabilizing your stroke count for each set)

Immediately followed by…

Every two minutes, for 10 minutes (5 sets):
Swim 100 Meters

Immediately followed by…

Every minute, on the minute, for 4 minutes:
Swim 50 Meters
(work on stabilizing your stroke count for each set)

Cool Down Technique Work
Every minute, on the minute, for 4 minutes:
25 Meter Swim
(focus on tucked chin and rotation of head to breathe – one goggle in the water, one goggle out)