January 31-February 6, 2022 – 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
Eight sets for times of:
Run 200 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes

Session 2 – Lactate Threshold
Five sets for distances of:
4 Minutes or Running
Rest 2 minutes

There is no prescribed percentages for this effort. Push your pace by feel and hang on for the full four minutes. Expect that your RPE will need to increase in each of the six sets in order to maintain consistenciy in distances for each set.

Session 3 – Aerobic Threshold
Three rounds for time:
Run 1600 Meters @ 100% of 5k PR Pace
Run 400 Meters @ 55-60% of 5k pace

Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 40 minutes (10 sets) for distances:
90 seconds of Rowing

Huge challenge and achievement if you are successful…try to maintain last week’s pace again this week. You get a bit more rest and it’s two fewer sets, so dig in and make it happen!

Session 2 – Lactate Threshold
Four sets for times of:
Row 1500 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. 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 4-minute rest. Please post these numbers to comments, and if we have a group of athletes using heart rate monitors we will start a discussion as to how to most effectively use this data.

Session 3 – Aerobic Threshold
Three rounds for time of:
2000 Meter Row @ 5k PR Pace
500 Meter Row @ 55-60% of 5k pace

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 90 second running clock, perform the following…
12/9 Calories of Rowing or Ski Erg
Max Calories of Assault Bike in the Remaining Time

Rest 2 minutes and 30 seconds, and repeat for a total of eight (8) sets. Note calories achieved in each set and then sum them for your total score.

Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (3 sets) for times:
*Station 1 – 40/30 Calories of Assault Bike
*Station 2 – Three rounds of:
8 Burpees
10 Kettlebell Swings
12 Walking Lunges with Farmer’s Carry

Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.

Session 3 – Aerobic Threshold
“Roxy #1”
For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Box Jumps (24″/20″)
800 Meter Run
40 Push-Ups
800 Meter Run
800 Meter Row or Ski Erg

This workout mimics elements of a Hyrox race and will help individuals start to get a feel for pacing and approach. We’re excited about helping people prepare for recreational Hyrox races and showing up in force with Invictus members and followers at several upcoming races.

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 seconds

Followed by…

Two sets of:
50 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 20 seconds

Followed by…

Two sets of:
25 Meter Kick (with zoomers if possible)
Rest 10 seconds

Main Set
Two sets of:
25 Meter Kick
Rest 15 seconds
50 Meter Pull
Rest 30 seconds
50 Meter Swim (freestyle)
Rest 30 seconds
50 Meter Swim (freestyle)
Rest 30 seconds
50 Meter Pull
Rest 30 seconds
25 Meter Kick
Rest 2 minutes

followed by…

Two sets of:
25 Meter Swim @ 70% (with zoomers if possible)
Rest 15 seconds

followed by…

Two sets of:
50 Meter Swim @ 70% (with zoomers if possible)
Rest 30 seconds

followed by…

Two sets of:
25 Meter Swim @ 100% (with zoomers if possible)
Rest 30-45 seconds

Cool Down Technique Drills
200 Meter Freestyle for efficiency (with finis snorkel if possible)