January 4-10, 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 24 minutes (8 sets) for times:
Run 250 Meters @ 100+% of your 400m PR pace

We will be re-testing your 400 meter sprint next week (last tested on week of November 16, 2020).

Session 2 – Lactate Threshold
800 Meter Warm-Up Run

Followed by. . .

Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

Followed by. . .

“1-Mile Time Trial”
For time:
Run 1600 Meters

Compare results with week of November 9, 2020.

Followed by. . .

800 Meter Warm-Down Run

Session 3 – Aerobic Threshold
Three sets for distance of:
8 Minutes of Running @ 100% of 5k PR pace
2 Minutes of Recovery Jog/Walk

We will be testing your 5k time trial next week. Use this session to settle into your pacing, aiming to achieve your ideal pace with as little energy expenditure as possible. Focus on breathing and stride mechanics with the goal being efficiency, not top speed.

Rowing Sessions
Session 1 – VO2 Max Priority
Six sets for times of:
Row 1000 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across all sets.

Session 2 – Lactate Threshold
Three sets for times of:
Row 2000 Meters
Rest 4 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. Please post all three times and your sum total time – e.g., 6:20 + 6:26 + 6:22 = 19:08.

Session 3 – Aerobic Threshold
For time:
Row 10,000 Meters

Take this effort by feel, never exceeding 80% of your perceived rate of exertion, but feel free to take it even easier if you’re feeling tired or sore.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 90 seconds, for 12 minutes, for max calories:
30 seconds of Assault Bike

When the running clock reaches 12:00, rest for 2 minutes, and then repeat for a total of THREE (3) sets – 40 minutes total session time.

Session 2 – Lactate Threshold
Every 8 minutes, for 40 minutes (5 sets) for times:
20/15 Calories of Assault Bike
20 Goblet Alternating Reverse Lunges
20 Kettlebell Swings
30/22 Calories or Rowing or Ski-Erg (or 20/15 Calories of Assault Bike)

Post times for all five sets. Be aggressive, but think about increasing your effort level (perceived rate of exertion) each set such that you can maintain consistent times over the course of the five sets. Please adjust the number or calories or repetitions such that you are getting at least 2 minutes of rest per set. Top athletes will have well over 3 minutes of rest between sets.

Session 3 – Aerobic Threshold
“AB-30”
For max calories:
30 minutes of Assault Bike

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. Please record total calories and average RPM.

Swimming Technique Session
Warm-Up Technique Drills
Three sets of:
100 Meter Freestyle (focus on efficiency)
Rest 15 seconds

followed by…

One set of:
100 Meters (with Finis Snorkel if possible)
Rest as needed
100 Meter Kick with Board (and Zoomers if possible)
Rest as needed
100 Meter Easy Pull

Main Set
50 Meter Finger Tip Drag
Rest 10 seconds
100 Meter @ 60% (use Zoomers if possible)
Rest 15 seconds
100 Meter Pull
Rest 30 seconds
50 Meter Catch-Up Drill
Rest 10 seconds
100 Meter @ 60% (use Zoomers if possible)
Rest 15 seconds
100 Meter Pull
Rest 30 seconds
50 Meter Finger Tip Drag

Cool Down Technique Drills
100 Meter Kick with Board and Zoomers if possible)
Rest as needed
100 Meter Warm Down