January 18-24, 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
Every 3 minutes, for 30 minutes (10 sets) for times:
Run 300 Meters @ 100% of your 400m PR pace
Jog or Walk 300 Meters @ recovery pace

Use last week’s 400m test as your pacing for this effort.

Session 2 – Lactate Threshold
Three sets for times of:
Run 2000 Meters
Rest 4-6 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
For distance:
30 Minutes of Running

Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.

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%

Compare results to the week of November 16, 2020. 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
Three sets for times of:
Row 2500 Meters
Rest 5 minutes

Goal is to have the lowest possible total time. In order to do so, you will have to monitor your pacing to maintain some consistency over the course of the three sets.

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

Compare your result with that from the week of November 2, 2020. 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
Every minute, on the minute, for 10 minutes, for max calories:
30 seconds of Assault Bike

When the running clock reaches 10:00, rest for 2 minutes, and then repeat for a total of FOUR (4) sets – 46 minutes total session time. Your goal is to maintain the same pace you held for the January 8, 2021 session of 3×10 minute repeats.

Session 2 – Lactate Threshold
Every 4 minutes, for 40 minutes (10 sets) for times:
15/10 Calorie Assault Bike
30 Air Squats
20/15 Calorie Row

You should be finishing each set in less than 3 minutes. If you’re unable to hold a pace that would give you at least one minute of rest, please adjust the number of calories to maintain the desired stimulus.

Please demonstrate some integrity on your air squats. Of all the movements we see performed in the gym, air squats and push-ups are the most problematic in terms of holding a solid standard. Please hold yourself accountable to sitting below parallel with your chest up, and come to a full hip and knee extension on every single rep.

Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run
40/30 Calories of Rowing or Ski Erg
20 Kettlebell or Dumbbell Thrusters (select a load you can move for 20 unbroken reps)
20 Alternating Front-Racked Reverse Lunges with Kettlebells or Dumbbells

Try to breathe exclusively through your nose throughout this entire session. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Swimming Technique Session

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

followed by…

Four sets of:
50 Meter Thumb to Thigh (with Finis Snorkel if possible)
Rest 15-20 seconds

followed by…

Four sets of:
25 Meter 1/2 Length with Closed Fist + 1/2 Regular
Rest 10-15 seconds

Main Set
Four sets of:
100 Meters
Rest 30 seconds

followed by…

100 Meter Pull

followed by…

100 Meters @ 50% – count your strokes
(focus on long, even strokes)

followed by…

100 Meter Kick (with zoomers if possible)

followed by…

Four sets of:
50 Meters – Drill of Your Choice (with Finis snorkel if possible)
Rest 20-30 seconds

Cool Down Technique Drills
200 Meter Warm Down