WE ARE MOVING!
Please check your email if you haven’t already for the announcement that we are moving to the Fitr app! If you don’t see the email in your inbox then please check your spam folder.
Here is how you can get switched over to Fitr. Since we aren’t able to move your account info over due to privacy reasons, we want to make sure this is easy!
You can sign up ANY TIME from now until January 1, 2023 for no charge on the Fitr app! Just follow these simple steps:
- Register for the program here.
- Download the Fitr app on either your Apple device or your Android device.
- Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website.
- Notify info@invictusathlete.com if you have a 3 or 6 month subscription so you can have a unique coupon code sent to you so you can apply your remaining balance to your Fitr registration. If this pertains to you email info@invictusathlete.com first to get your coupon code.
We will still be providing the Engine Program on the Invictus website for the entire month of December to give you time to switch over to Fitr and get familiar with its features. And if we don’t hear from you then we will be processing cancellations for all remaining active Engine subscriptions on January 2, 2023.
Please let us know if you have any questions about our move to Fitr!
Running Sessions
Session 1 – VO2 Max Priority
Twelve sets for times:
Sprint 100 Meters @ 90-95%
Walk 100 Meters
Sprint 100 Meters @ 90-95%
Rest 60-90 seconds
Session 2 – Lactate Threshold
Ten sets for times of:
Run 400 Meters
Rest 60 seconds
Run these 400s as quickly as possible, but without a drop off of more than 5 seconds between your fastest and slowest intervals. That means you’ll need to increase your perceived rate of exertion over the course of the 10 sets.
Session 3 – Aerobic Threshold
For distances:
12 Minutes of Running @ 100% of 5k PR pace
4 Minutes of Recovery Jog/Walk
10 Minutes of Running @ 100% of 5k PR pace
4 Minutes of Recovery Jog/Walk
8 Minutes of Running @ 100% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 6 minutes, for 36 minutes (6 sets) for distances:
3 Minutes of Rowing
Be aggressive on these sets, but try to maintain a consistent pace. That will mean that you need to increase your RPE over the course of the six sets.
Session 2 – Lactate Threshold
Four or five sets of:
Row 1000 Meters @ 105-110% of your 2k PR pace
Rest 3-4 minutes
We will be re-testing your 2000 meter row next week (last tested on week of September 14, 2020). Accordingly, row these 5-10% faster than the pace you held for your 2k PR.
Session 3 – Aerobic Threshold
Two sets for distances:
20 Minutes of Rowing
Rest 5 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 2:30 running clock…
250/200 Meter Row
15/10 Calories of Assault Bike
Max Reps of Alternating Dumbbell Snatches
Rest 2:30 minutes and repeat for a total of six (6) sets – 30 minutes total.
Session 2 – Lactate Threshold
Against a 3-minute running clock…
400 Meter Run
Max Reps of Burpee Box Step-Overs (50/35 lbs to 20″)
Rest 2 minutes and repeat for a total of six (6) sets.
Session 3 – Aerobic Threshold
Three rounds for time:
1000 Meter Row
800 Meter Run
100 Double-Unders
Swimming Technique Session
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:
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
Followed by…
Four 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.)
Main Set
SWIMMING TEST WEEK
Choose either Option 1 or Option 2 and try to hold the same time for each set.
Option 1
Every two minutes, for 16 minutes (8 sets) of:
Swim 25 Meters @ 100%
Immediately followed by…
Every three minutes, for 18 minutes (6 sets) of:
Swim 50 Meters @ 100%
Option 2
Every 4 minutes, for 24 minutes (6 sets) of:
Swim 100 Meters @ 100%
Cool Down Technique Drills
200 Meters – Drill of Your Choice
How to Train! – You’ll see abive 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!