March 23-29, 2020 – 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 4 minutes, for 32 minutes (8 sets) for distances:
2 minutes of Running @ 85-95% of your 400m PR pace

For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9). Walk or jog slowly during two minute rest periods.

Session 2 – Lactate Threshold

Every 6 minutes, for 36 minutes (6 sets) for distances of:
4 Minutes of Running @ 1-Mile PR Pace
(walk or jog during the 2-minute rest period)

You’re holding the same paces this week, but for only four minutes. This week you’ll be running a total of 24 minutes. Note your paces and try to stay consistent across all 6 sets!

Session 3 – Aerobic Threshold
For distance:
35-40 Minutes of Running @ 80-85% of your 5k pace

Focus on running mechanics with the goal of being as relaxed and efficient as possible. You should not feel like you’re struggling at any point to maintain pace, but rather should focus on sustaining your pace as effortlessly as possible.

Rowing Sessions
Session 1 – VO2 Max Priority
Ten sets for max meters of:
60 seconds of Rowing
Rest 2 minutes

Your goal should be to maintain consistent pacing across all sets, but don’t sell yourself short. We’re looking for repeated high power output over the course of the ten sets. You have plenty of rest and only ten minutes of total work, so push your paces.

Session 2 – Lactate Threshold
Five sets for times of:
Row 1800 Meters
Rest 4 minutes

Goal is to hold your fastest paces from the week of February 24, 2020. If you didn’t perform that session, your goal should be to maintain consistent pacing across all five sets.

Session 3 – Aerobic Threshold
Four sets for max distances:
10 Minutes of Rowing
Rest 2 minutes

Your goal should be to maintain consistent pacing across all sets. 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 rest interval. Please post your heart rate numbers to comments, as well as your times.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 40 minutes (10 sets) for max calories of:
60 seconds of Assault Bike

Go hard…you have 3 minutes to recover between high effort intervals, but we’re looking for maximal power output in each of these 60 second intervals.

Session 2 – Lactate Threshold
Every 4 minutes, for 32 minutes (8 sets) for times:
15/9 Calories of Assault Bike
9 Burpees
15/9 Calories of Assault Bike

Note times for all eight sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.

Compare your results to the week of January 13-19, 2020.

Session 3 – Aerobic Threshold
Complete as many rounds and reps possible in 30 minutes of:
20/15 Calories of Assault Bike, Bike Erg or Ski Erg
20 Walking Lunges with Dumbbell Farmer’s Carry
20/15 Calories of Assault Bike, Bike Erg or Ski Erg
15 Dumbbell Thrusters
20/15 Calories of Assault Bike, Bike Erg or Ski Erg
10 Devil’s Presses

Swimming Technique Session
Swimming Tip of the Week: I highly recommend purchasing a Finis snorkel

so that you can swim without worrying about breathing. This will keep your hips lifted and your head in the proper position.

Warm-Up Technique Drills
Four sets of:
50 Meter Breathe Every 5th Stroke (working on body position)
Rest 20 seconds

Followed by…

Four sets of:
50 Meter Pull – work on smooth roll with hips lifted
Rest 20 seconds

Followed by…

Four sets of:
25 Meter Stroke Count
Rest 10-15 seconds

Main Set
Two sets of:
50 Meter Finger Tip Drag
Rest 10 seconds
100 Meter Breathe Every 3rd Stroke – emphasize rotating your head, not lifting it
Rest 20 seconds
200 Meter Breathe Every 3rd Stroke
Rest 30 seconds
100 Meter Breathe Every 3rd Stroke
Rest 20 seconds
50 Meter Finger Tip Drag

Finishers
Four sets of:
25 Meter Breathe 1-3 times – focus on body roll, head and hip position
Rest 30 seconds

Followed by…

Four sets of:
25 Meter Pull
Rest 10 seconds

Followed by…

Four sets of:
25 Meter Kick
Rest 10 seconds

Cool Down Technique Work
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.)