March 14-20, 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
“Invictus 200 Meter Repeat Test”
For time:
Run 200 Meters @ 100% effort

Rest 6 minutes, and then…

Every 2 minutes, for as long as you can maintain pace…
Run 200 Meters @ 85% of max effort

Compare results to the week of December 6, 2021.

INSTRUCTIONS:
To run this test effectively, it’s important that you get a good warm-up and run the initial 200 meter test to the best of your ability. If you hold back on the initial portion, you will increase the volume of the training and change the intended stimulus.

Once you know your max effort, you will run 200 meter repeats every two minutes at 85+% of that time. To calculate your pace, take your max effort time and divide it by .85 to get your threshold time. If you run slower than that time for any set, your workout is over. The goal is to run as many sets as possible under your 85% threshold time.

EXAMPLE:
If your 200 Meter max effort = 30 seconds, you will need to run your 200 meter repeats in 35.3 seconds or less (30/.85 = 35.3).

Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (6 sets) for distances of:
4 Minutes of Running

Today’s pacing is up to you, but I would like to see consistent distances with no more than 30-40 meter variation from your first to your final set. This is your opportunity to learn how to moderate your effort levels to maintain consistency over the course of workouts. Think about running smooth at 85% effort or so for the first set, and understand that in order to match your results in each successive interval you’re going to need to work harder as a percentage of effort. Embrace the challenge and discomfort.

Session 3 – Aerobic Threshold
For time:
Run 800 Meters @ 80% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 1600 Meters @ 90% of 5k PR pace
Run 1600 Meters @ 95% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 800 Meters @ 80% of 5k PR pace

We will be re-testing your 5k run time next week. Please use this training session as an opportunity to focus on running and breathing mechanics, placing the emphasis on efficiency so that you can run a smooth and efficient new 5k PR next week.

Rowing Sessions
Session 1 – VO2 Max Priority

Every 3 minutes, for 36 minutes (12 sets) for times:
Row 350 Meters

If you performed this session last week, your goal is to maintain the same pace per set as you held for the 300 meter efforts. If you didn’t do that session last week, your goal is to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets.

Session 2 – Lactate Threshold
“I Hear Banjos”

Every 6 minutes, for 30 minutes (5 sets) for max meters:
4 Minutes of Rowing

Treat this as a test and try to accumulate as many meters as possible over the course of the 5 sets. Set the monitor for 4 minutes of rowing and 2 minutes of rest. Elite males should be aiming for 6,000 meters or more; elite females should aim for 5,250 meters or more.

Compare your results to the week of December 13, 2021.

Session 3 – Aerobic Threshold
Every 9 minutes, for 45 minutes (5 sets) for times of:
40/30 Calories of Rowing
40 Air Squats
10 Strict Pull-Ups
40/30 Calories of Rowing

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for max calories/reps:
30 Seconds of Assault Bike (for calories)
30 Seconds of Push-Ups
20 Walking Lunges

Note the number of calories and push-up reps achieved for each set, then sum them for your overall score.

Session 2 – Lactate Threshold
Every 7 minutes, for 42 minutes (6 sets) for times:
25/20 Calories of Assault Bike
50 Double Unders
400 Meter Run

Session 3 – Aerobic Threshold
“Roxy #4”
For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Back Squats (155/105 lbs)
800 Meter Run
40 Burpee Broad Jumps (3′ minimum)
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run

Time Cap = 40:00 – please adjust distances accordingly.

Invictus will be proudly represented at the Hyrox Los Angeles race on May 7, 2022. If you haven’t already registered, please click here and enter the code INVICTUSATHLETELA for a 25% registration discount!

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds

Followed by…

Four sets of:
25 Meter Kick
(try one set on each side/one on your back and one on your front)
Rest 10-20 seconds

Followed by…

Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds

Main Set
Sprint Focus – Note your times. As the season goes on we will repeat this workout and you should see your times becoming faster and more tightly grouped.

Every 3 minutes, for 18 minutes (6 sets):
Swim 100 Meters

Goal is to have all six sets within 2-3 seconds of each other.

Followed by…

One set of:
100 Meter Pull @ recovery pace
Rest 30 seconds
100 Meter Kick @ recovery pace

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Swim 50 Meters

Goal is to have all five sets within 1-2 seconds of each other.

Cool Down Technique Drills
200 Meters Finger Tip Drag and focus on body position – waterline at the crown of your head
(If your head is lowered into the water, then the hips and feet rise towards the surface. Rather than having the water line at your eyebrows, forehead or hair line, drop your head so that the water line connects with the crown of the head.)