July 19-25, 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
Six sets for times of:
Run 200 Meters @ 90-95% of 400m PR pace
Run 200 Meters @ 70-75% of 400m PR pace
Run 200 Meters @ 90-95% of 400m PR pace

Next week we will re-test your 400 meter sprint. Use this session to find your accelerator

Session 2 – Lactate Threshold
Eight sets for times of:
Run 600 Meters @ 1-Mile PR Pace
Rest 90 seconds

Session 3 – Aerobic Threshold
For times:
8 Minutes of Running @ 90% of 5k PR Pace
8 Minutes of Running @ 100% of 5k PR pace
8 Minutes of Running @ 85-90% of 5k PR Pace
8 Minutes of Running @ 100% of 5k PR pace

Rowing Sessions
Session 1 – VO2 Max Priority
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%

Rest as needed, and then…

“500 Meter Time Trial”
For time:
Row 500 Meters @ 100%

Compare results to the week of April 19, 2021. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%

Session 2 – Lactate Threshold
Every 5 minutes, for 35 minutes (7 sets) for times:
400/350 Meter Row
30 Air Squats
20 Push-Ups

Session 3 – Aerobic Threshold
“Row 40”
For distance:
40 Minutes of Rowing

Compare your result with that from the week of April 12, 2021. If you missed that effort, just know that 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.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Fifteen (15) sets for calories of:
30 seconds of Assault Bike
Rest 2 minutes

*Goal is to hit 18-20/12-15 Calories each set.

Session 2 – Lactate Threshold
Against a 4-minute running clock for max burpees:
20/15 Calorie Assault Bike
20/15 Calorie Row or Ski-Erg
20/15 Calorie Bike Erg or Assault Bike
Max Burpee Box Jump-Overs (24″/20”)
Rest 2 minutes then repeat for a total of FOUR sets.

Session 3 – Aerobic Threshold
Three rounds for time of:
800 Meter Run
20 Goblet Squats
20 Burpees
20 V-Ups or Hanging Knee Raises

Swimming Technique Session
Warm-Up Technique Drills
Two 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

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

Two 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
Two sets of:
25 Meter Kick Only
Rest 30-45 seconds
50 Meters Pull Only
Rest 45-60 seconds
50 Meters
Rest 45-60 seconds
50 Meters
Rest 45-60 seconds
50 Meters Pull Only
25 Meter Kick Only
Rest 2 minutes

Followed by…

Two sets of:
25 Meters @ 70% effort
Rest 15 seconds

Followed by…

Two sets of:
50 Meters @ 70% effort
Rest 30 seconds

Followed by…

Two sets of:
25 Meters @ 100% effort
Rest 30-45 seconds

Cool Down Technique Drills
100 Meter Drill of Your Choice