December 2-8, 2019 – Invictus Engine

Welcome to Invictus Engine! – You’ll see below that the format of our program 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 1 – VO2 Max Priority
• Wednesday – Rowing Session 2 – Lactate Threshold Priority
• Saturday – Running Session 3 – Aerobic Threshold Priority

Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:

• Monday – Running Session 1 – VO2 Max Priority
• Tuesday – Mixed-Modal Session 2 – Lactic Endurance Priority
• Wednesday – Rowing Session 2 – Lactate Threshold Priority
• Thursday – Swimming Technique Session
• Friday – Mixed-Modal Session 2 – VO2 Max Priority
• Saturday – Running Session 3 – 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 “Running Session 2” or “Mixed-Modal Session 1” 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 40 minutes (10 sets) for times:
Run 200 Meters @ 90% of your 400m PR pace
Run 200 Meters @ 100% of your 400m PR pace

Session 2 – Lactate Threshold
Ten rounds for distance of:
2 Minutes of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace

Session 3 – Aerobic Threshold
For distance:
10 Minutes of Running @ 70-75% effort
10 Minutes of Running @ 80-85% effort
10 Minutes of Running @ 75-80% effort

If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.

Rowing Sessions
Session 1 – VO2 Max Priority

Every 3 minutes, for 36 minutes (12 sets) for times:
Row 350 Meters

If you performed this session last week, your goal is to maintain the same pace per set as you held for the 300 meter efforts. If you didn’t do that session last week, your goal is to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets.

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
Three sets for distances of:
4 Minutes of Rowing @ 85% of 2k PR Pace
4 Minutes of Rowing @ 90% of 2k PR Pace
4 Minutes of Rowing @ 80% of 2k PR Pace
Rest 3 minutes

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 2 minutes and 30 seconds, for 25 minutes (10 sets):
30 seconds of Assault Bike

Note calories achieve in each of the 10 sets.

Session 2 – Lactate Threshold
Every 6 minutes, for 30 minutes (5 sets) for times:
30/22 Calorie Assault Bike or 35/25 Calorie Bike Erg
300/250 Meter Row or Ski-Erg
20/15 Calorie Assault Bike or 25/18 Calorie Bike Erg

Session 3 – Aerobic Threshold
Every minute, on the minute, for 30 minutes (6 sets) for max reps/calories:
Minute 1: 45 Seconds of Assault Bike
Minute 2: 45 Seconds of Air Squats
Minute 3: 45 Seconds of Rowing
Minute 4: 45 Seconds of Jumping Lunges
Minute 5: 45 Seconds of Strict Handstand Push-Ups or Push-Ups

Swimming Technique Session
Before today’s session, check out this link for a good tutorial regarding body position and this link on common swimming errors.

Warm-Up Technique Drills
Four 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

Followed by…

Four sets of:
25 Meter Kick For Count of 3 and then take 3 arm strokes; repeat for the whole 25. Count of 3 is 1, 1000, 2, 1000, 3, 1000.
Rest 30 seconds between 25 Meter efforts

Followed by…

Four sets of:
25 Meter Catch Up – use fins if necessary
Rest 20 seconds

Main Set
One set of:
25 Meter Stroke Count of 70%
Rest 15 seconds
50 Meter Maintain Stroke Count of 70%
Rest 30 seconds
100 Meter Maintain Stroke Count of 70%
Rest 30 seconds
50 Meter Maintain Stroke Count of 70%
Rest 30 seconds
25 Meter Maintain Stroke Count of 70%

Followed by…

Four sets of:
50 Meter Swim @ 70% effort
60 seconds rest
(try to come in at the same time each set)
(take note of your times)

Followed by…

Every Minute on the Minute for 8 Minutes:
25 Meter Swim
(The focus of these 25 meters is to tucked your chin and rotate your head to breath; one goggle in the water, one goggle out.)

Cool Down
100 Meters – Drill of Your Choice