May 11-17, 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!

*We also offer a FREE Online Mind-Muscle Mobility Class on Mondays & Fridays at 9am Pacific. Improve mobility, increase mind-muscle connection, strengthen end ranges, and prevent injury. Register here!

Running Sessions
Session 1 – VO2 Max Priority
Eight sets for times of:
Run 200 Meters @ 100% of your 400m PR pace
Jog 200 Meters @ active recovery pace
Run 200 Meters @ 100% of your 400m PR pace
Rest 2 minutes

Session 2 – Lactate Threshold
Seven sets for times of:
Run 800 Meters @ 100% of 1-Mile PR Pace
Rest as needed

For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 2 seconds behind your prescribed time for the 800 meters.

Session 3 – Aerobic Threshold
Five sets for times of:
Run 1600 Meters @ 80-85% of 1-Mile PR Pace
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.

Rowing Sessions
Session 1 – VO2 Max Priority

Eight sets for times of:
Row 250 Meters @ 100% of your 500m PR pace
Rest 30 seconds
Row 250 Meters @ 100% of your 500m PR pace
Rest 90 seconds

Session 2 – Lactate Threshold
Every 8 minutes, for 40 minutes (5 sets) for distances of:
6 Minutes of Rowing @ 90-95% of your 2k PR Pace

Walk, jog or row lightly during the 2 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 2-minute rest period for all 5 sets.

Session 3 – Aerobic Threshold
Five sets for times of:
Row 2000 Meters @ 80-85% of 2K PR Pace
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
Against a 60-second running clock…
12/9 Calories of Assault Bike
Max Reps of Down Ups
Rest 60 seconds and repeat for a total of TEN sets

Don’t be scared to push the pace on these! Trust that you can maintain an aggressive pace and still recover in 60 seconds. A good goal would be to perform 14-16 Down-Ups each set…and remember, YOU WILL NEVER FAIL A DOWN UP.

Session 2 – Lactate Threshold

Eight sets for times of:
25/18 Calorie Assault Bike
Rest 30 seconds
25/18 Calorie Row
Rest 30 seconds
25/18 Calories Ski-Erg or Burpees
Rest 2 minutes

Goal is to hold sub-60 seconds on each of the machines.

Session 3 – Aerobic Threshold

*Step 1*
Pick one with its corresponding distance:
*Assault Bike 250/200 Calories
*Row 5,500/5,000 Meters
*Run 3.1 Miles or 5000 Meters
*Ski Erg 250/200 Calories
*Concept 2 Bike Erg 11,000/10,000 Meters

*Step 2*
Pick your next movement grouping…
*Option 1 = 5 Burpees + 10 Air Squats
*Option 2 = 8 Dumbell Clean and Jerks
*Option 3 = 10 Strict Handstand Push Ups

*Step 3*
When the clock begins, perform your step 1 exercises for time.
Every 3 Minutes, you will perform one set of your step 2 option.

So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.

Swimming Technique Session
Warm-Up Technique Drills
Four 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

Followed by…

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

Followed by…

Four 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 – TESTING WEEK
Choose either Option 1 or Option 2 and try to hold the same time for each set.

Option 1

Every two minutes, for 16 minutes (8 sets) of:
Swim 25 Meters @ 100%

Immediately followed by…

Every three minutes, for 18 minutes (6 sets) of:
Swim 50 Meters @ 100%

Option 2
Every 4 minutes, for 24 minutes (6 sets) of:
Swim 100 Meters @ 100%

Cool Down Technique Work
200 Meters – Drill of Your Choice