August 30-September 5, 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
“Invictus 200 Meter Repeat Test”
For time:
Run 200 Meters @ 100% effort

Rest 6 minutes, and then…

Every 2 minutes, for as long as you can maintain pace…
Run 200 Meters @ 85% of max effort

Compare results to the week of June 7, 2021.

INSTRUCTIONS:
To run this test effectively, it’s important that you get a good warm-up and run the initial 200 meter test to the best of your ability. If you hold back on the initial portion, you will increase the volume of the training and change the intended stimulus.

Once you know your max effort, you will run 200 meter repeats every two minutes at 85+% of that time. To calculate your pace, take your max effort time and divide it by .85 to get your threshold time. If you run slower than that time for any set, your workout is over. The goal is to run as many sets as possible under your 85% threshold time.

EXAMPLE:
If your 200 Meter max effort = 30 seconds, you will need to run your 200 meter repeats in 35.3 seconds or less (30/.85 = 35.3).

Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (6 sets) for distances of:
4 Minutes of Running

Today’s pacing is up to you, but I would like to see consistent distances with no more than 30-40 meter variation from your first to your final set. This is your opportunity to learn how to moderate your effort levels to maintain consistency over the course of workouts. Think about running smooth at 85% effort or so for the first set, and understand that in order to match your results in each successive interval you’re going to need to work harder as a percentage of effort. Embrace the challenge and discomfort.

Session 3 – Aerobic Threshold
Three sets for times of:
Run 2000 Meters @ 5k PR pace
Run 800 Meters @ 60-65% of 5k PR pace

Rowing Sessions

Session 1 – VO2 Max Priority
“Rowman Holiday”
Every 3 minutes, for 36 minutes (12 sets) for max meters:
60 seconds of Rowing

Set the monitor for 60 seconds of work and 2 minutes of rest. Note meters per set and total meters rowed for all twelve sets. This is a test that we will revisit at least quarterly, so go hard and record your scores.

Compare results to week of June 7, 2021.

Session 2 – Lactate Threshold
Every 5 minutes, for 30 minutes (6 sets) for times:
60/50 Calories of Rowing

Aim for solid consistency across all six sets.

Session 3 – Aerobic Threshold

Two sets for times of:
Row 1000 Meters @ 20 s/m
Row 1500 Meters @ 22 s/m
Row 1500 Meters @ 24 s/m
Row 1000 Meters @ 26 s/m
Rest 60 seconds

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 90-second running clock, complete as many calories as possible of:
15 Thrusters (95/65 lbs)
Max Calories of Assault Bike in remaining time
Rest 3:30 and complete a total of FIVE (5) sets – total workout time is 25:00.

Note how many calories you achieved on the Assault Bike in each of the five sets, then sum them for your overall score.

Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (6 sets) for times:
50 Double-Unders
400 Meter Run
30 Kettlebell Swings

Note times per set, then sum them for overall workout time.

Session 3 – Aerobic Threshold

“One Speed…FORWARD!”
Six rounds for time of:
400 Meter Run
20 Burpees
20 Front-Racked Kettlebell Walking Lunges (24/16 kg KBs)

This workout celebrates the life of Invictus member Kay Bennett, who famously said, “The only speed that I know is FORWARD.” Kay battled cancer with the spirit of a warrior and the smile of an angel. She epitomized the Invictus mindset, never allowing her character to be diminished no matter how dire the circumstances. We would have celebrated her 28th birthday on September 2, 2021. Please help us celebrate the memories of her contagious enthusiasm and indomitable spirit.

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds

Followed by…

Four sets of:
25 Meter – Push off the wall and streamline for distance, then breathe every 3rd stroke
Rest 10-20 seconds

Followed by…

Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds

Main Set
Pace Focus – Pick a pace that gives you no more than 10 seconds of rest on the 50 meter intervals, 20 seconds for the 100 meter intervals, and 40 seconds for the 200 Meter interval – and maintain that pace throughout the pyramid.

Four sets of:
50 Meters on the 35/40/45/50/55/60

Immediately followed by…

Two sets of:
100 Meters on the 1:10/1:20/1:30/1:40/1:50/2:00

Immediately followed by…

One set of:
200 Meters in 2:20/2:40/3:00/3:20/3:40/4:00

Immediately followed by…

Two sets of:
100 Meters on the 1:10/1:20/1:30/1:40/1:50/2:00

Immediately followed by…

Four sets of:
50 Meters on the 35/40/45/50/55/60

Cool Down Technique Drills
100 Meter Pull
Rest 20-30 seconds
100 Meter Kick – choose with or without a board, and try 25 meters of dolphin kick on your back