January 11-17, 2021 – 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
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%

Rest as needed, and then…

“400 Meter Time Trial”
For time:
Run 400 Meters @ 100%

This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress. Compare today’s results to the week of November 16, 2020.

Rest 60-90 seconds, and then…

For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%

Session 2 – Lactate Threshold
Three sets for times of:
Run 2400 Meters
Rest 5-8 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.

Session 3 – Aerobic Threshold
“5k Time Trial”
For time:
Run 5k

Compare today’s results to the week of October 19, 2020. Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.

Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for max distances of:
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 eight sets. Compare your results to the week of October 12, 2020.

Session 2 – Lactate Threshold
Three sets for times of:
Row 1000 Meters @ 90+% of your 2k PR Pace
Row 500 Meters @ 75% of your 2k PR Pace
Row 1000 Meters @ 90+% of your 2k PR Pace
Rest 4 minutes

Session 3 – Aerobic Threshold
Two sets for distances:
16 Minutes of Rowing @ 85% effort
Rest 2-4 minutes

Like last week, I want you to go by effort instead of a set pace based on a known distance effort. You should be working hard, but always feel like you could pick up intensity during this session. Learn what it feels like to sit into a strong, sustained effort.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every minute, on the minute, for 15 minutes, for max calories:
30 seconds of Assault Bike

When the running clock reaches 15:00, rest for 2 minutes, and then repeat – 32 minutes total session time. Your goal is to maintain the same pace you held last week for the 3×10 minute repeats.

Session 2 – Lactate Threshold
Every 12 minutes, for 36 minutes (3 sets) for times:
27/20 Calorie Row
21 Burpees Over the Erg
21/15 Calorie Row
15 Burpees Over the Erg
15/12 Calorie Row
9 Burpees Over the Erg
9 Calorie Row

You should have at least 3 minutes of rest between sets. Please adjust the number of calories or burpees to ensure that you’re able to complete each set in less than 9 minutes to maintain the desired stimulus.

Session 3 – Aerobic Threshold
For time:
60/45 Calories of Rowing
50/35 Calories of Assault Bike
40 Burpee Box Jump-Overs
30 Dumbbell Thrusters
20 Strict Pull-Ups
800 Meter Run
20 Strict Pull-Ups
30 Dumbbell Thrusters
40 Burpee Box Jump-Overs
50/35 Calories of Assault Bike
60/45 Calories of Rowing

Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
25 Meter Finger Tip Drag (with Finis Snorkel if possible*)
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 10-15 seconds

Followed by…

Two sets of:
25 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 10-15 seconds

Main Set
Pick a pace where you get at least 3 seconds on the 25 meter intervals, 6 seconds on the 50 meter intervals and 10 seconds or more on the 100 meter intervals while swimming at 70 % effort.

Two sets of:
25 Meters
Performed on intervals of every 20, 25, 30, 35 or 40 seconds.

followed by…

Two sets of:
50 Meters
Performed on intervals of every 40, 50, 1:00, 1:10 or 1:20.

followed by…

Two sets of:
100 Meters
Performed on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.

followed by…

Four sets of:
50 Meters on intervals of 40, 50, 1:00, 1:10 or 1:20.

followed by…

Two sets of:
100 Meters on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.

followed by…

One set of:
200 Meters on intervals of every 2:40, 3:20, 4:00, 4:40 or 5:20.

Cool Down Technique Drills
100 Meter Drill of Your Choice