July 12-18, 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

Five sets for times of:
Run 800 Meters @ 105+% of 1-Mile Pace
Rest 4-5 minutes

You’re running each set at a faster pace than your 1-mile PR pace, but you’ll have 4-5 minutes to recover between intervals, so be aggressive and see what pace you’re capable of holding.

Session 2 – Lactate Threshold
Four sets for times:
Run 400 Meters @ 1-Mile PR Pace
Rest 60 seconds
Run 800 Meters @ 1-Mile PR Pace
Rest 2 minutes

Session 3 – Aerobic Threshold
For times:
Run 1600 Meters @ 90% of 5k PR Pace
Run 1600 Meters @ 100% of 5k PR pace
Run 1600 Meters @ 85-90% of 5k PR Pace
Run 1600 Meters @ 100% of 5k PR pace

Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for times of:
Row 650 Meters

Your goal should be to maintain consistent pacing across all sets – at the same pace/500m as last week. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.

Session 2 – Lactate Threshold
Every 4 minutes, for 32 minutes (8 sets) for times:
40/30 Calories of Rowing
20 Russian Kettlebell Swings

Session 3 – Aerobic Threshold
Four sets for distances of:
4 Minutes of Rowing @ 22 s/m
3 Minutes of Rowing @ 24 s/m
2 Minutes of Rowing @ 26 s/m
1 Minute of Rowing @ 28 s/m

You performed a similar session the week of June 14, so you should have a general idea of paces you’d like to hold at each strokes per minute prescription. Try to stick with those despite losing your 60 seconds of rest between sets.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 30 minutes (10 sets) for max calories:
60 seconds of Ski-Erg or Rowing
Immediately followed by. . .
10 Strict Handstand Push-Ups
20 Jumping Lunges

Session 2 – Lactate Threshold
Every 5 minutes, for 40 minutes (8 sets) for times:
15/10 Calories of Rowing
7 Burpee Box Jump Overs (24″/20″)
15/10 Calories of Assault Bike
7 Burpee Box Jump Overs (24″/20″)

Session 3 – Aerobic Threshold
Five rounds for time of:
400 Meter Run
20 Goblet Squats
10 Strict Pull-Ups

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50 Meter Finger-Tip Drag
Rest 20-30 seconds

Followed by…

Four sets of:
50 Meter Pull
Rest 20-30 seconds

Followed by…

Four sets of:
25 Meter Breathe Every 5 Strokes
Rest 20-30 seconds

Main Set

Two sets of:
50 Meter Pull @ 60% effort
Rest 15 seconds

Followed by…

Two sets of:
100 Meter Breathe Every 3rd Stroke @ 70%
(focus on long streamlines off the wall)
Rest 30 seconds

Followed by…

Two rounds of:
200 Meter Freestyle @ 60%
20 Push-Ups
20 Air Squats
(use the push-ups and air squats as an opportunity to feel the transition to dryland movement and back into the water)

Cool Down Technique Drills
Two sets of:
50 Meter Kick
Rest 15 seconds

Followed by…

Four sets of:
25 Meter Swim
(goal is to make the 25m in one breath, but be safe and take a breath or two if necessary)
Rest 20-30 seconds