April 6-12, 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 times:
Run 400 Meters

There is no prescribed percentages this week; go by feel with the goal of running the ten sets in the fastest cumulative time. In order to do so you will need to consistently maintain an aggressive pace. Your RPE (rate of perceived exertion) should increase with each interval in order to maintain a similar times per effort.

Session 2 – Lactate Threshold
Four sets for times of:
Run 400 Meters @ 80-85% of 1-Mile PR
Run 400 Meters @ 85-90% of 1-Mile PR
Run 400 Meters @ 90-95% of 1-Mile PR
Rest 6-8 minutes

Session 3 – Aerobic Threshold
For times:
Run 1600 Meters @ 85-90% of 5k PR pace
Run 1600 Meters @ 90-95% of 5k PR pace
Run 800 Meters @ 55-60% of 5k PR pace
Run 1600 Meters @ 85-90% of 5k PR pace
Run 1600 Meters @ 90-95% of 5k PR 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…

For time:
Row 500 Meters @ 100%

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
Ten rounds for distance of:
2 Minutes of Rowing @ 2k PR Pace
90 Seconds of Rowing @ 60-65% of 2k PR Pace

Session 3 – Aerobic Threshold
Two sets for times of:
Row 4000 Meters @ 5k PR Pace
Rest 4 minutes

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 90-second running clock…
10 Goblet Squats
10 Double Dumbbell Ground to Overhead
Max Calories of Assault Bike in remaining time
Rest 90 seconds and repeat for a total of EIGHT sets.

Session 2 – Lactate Threshold
“AB-10”
For max calories:
10 Minutes of Assault Bike

This is a test! Push yourself to accumulate as many calories as possible in 10 minutes. We will repeat this effort several times throughout the year to assess improvements in your capacity.

Compare results with the week of November 18, 2019.

Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 40 minutes of:
40/30 Calories of Assault Bike
40 Double-Unders
40 Air Squats
40/30 Calories of Rowing or Ski Erg
40 Double-Unders
20 Dynamic Push-Ups

Compare results to week of December 9, 2019.

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
25 Meter Stroke Count @ 50% pace
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 15 seconds between each 50 Meter effort

Followed by…

Four sets of:
50 Meter Thumb to Thigh @ 50% pace
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 15 seconds between 50 Meter efforts

Followed by…

Four sets of:
Swim 25 Meters with Breathing Options Below

Choose one of the three options:
(1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side
(2) Take 1 breath per 25 meters
(3) No breaths
Rest 15 seconds between each 25 Meter effort

Followed by…

Four sets of:
Streamlines off the wall on your back for distance
(this is drill prep for flip turns)
Rest as needed

Main Set
Every 30 seconds, for 2 minutes (4 sets):
Swim 25 Meters – Pull-Only

Followed by…

Every 45 seconds, for 3 minutes (4 sets):
Swim 25 Meters – Kick-Only

Followed by…

Every 20 seconds, for 80 seconds (4 sets):
Swim 25 Meters – focus on high hips and good positioning

Cool Down Technique Work
Four sets of:
Swim 50 Meters – Stroke Count and Breathe every 5th stroke
Rest 15 seconds between each 50 Meter effort

If you have flip turns, perform them…even if they’re not very good at this point.

Followed by…

Four sets of:
Streamlines for distance
Rest as needed