July 27-August 2, 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
Ten sets of:
Run 150 Meters @ 400m PR pace
Rest only as long as is needed to hold your paces.

Session 2 – Lactate Threshold
Every 8 minutes, for 32 minutes (4 sets) for distances of:
5 Minutes of Running @ 90-95% of 1-Mile PR Pace
(walk or jog during the 3-minute rest period)

Start your first set at 90% of your 1-Mile PR pace. If that feels sustainable, increase to 92%, and so on each set. You did something similar the week of June 15, but now you have a new, faster pace if you tested well the week of June 29. 🙂

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
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
Every 8 minutes, for 32 minutes (4 sets) for distances of:
5 Minutes of Rowing @ 90-95% of 2k PR Pace
(easy recovery rowing during the 3-minute rest period)

Session 3 – Aerobic Threshold
Three sets for distances:
12 Minutes of Rowing
Rest 3 minutes

Goal is to hold your 5k PR pace for all three sets.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 45 minutes (9 sets) for times:
20/15 Calories of Assault Bike
15 Burpee Box Jump-Overs (24″/20″)

Goal for elite athletes is to keep each set under 2 minutes.

Session 2 – Lactate Threshold
Against a 2-minute running clock…
30/22 Calorie Assault Bike
Max Reps of Front-Racked Kettlebell Squats (24/16 kg KBs)

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.

Compare results to the week of June 22, 2020.

Session 3 – Aerobic Threshold
Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 15-18/10-12 Calorie Bike or Row
Minute 2: 50 Double-Unders
Minute 3: 15 Toes to Bar or V-Ups
Minute 4: 60 seconds of Max Reps Devil’s Press
Minute 5: Rest

Swimming Technique Session
Warm-Up Technique Drills

Two 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

Two sets of:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 30 seconds between 50 Meter efforts

Two sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)

100 Meter EZ Swim
(count your strokes and stretch it out)
Rest 2-4 minutes

Main Set
Test Week
Two sets of:
250 Meters @ 100% effort
Rest 4 minutes

Post times to comments!

Cool Down Technique Work
50 Meter Kick Only

followed by…

100 Meters – Drill of your choice