WE ARE MOVING!
Please check your email if you haven’t already for the announcement that we are moving to the Fitr app! If you don’t see the email in your inbox then please check your spam folder.
Here is how you can get switched over to Fitr. Since we aren’t able to move your account info over due to privacy reasons, we want to make sure this is easy!
You can sign up ANY TIME on the Fitr app! Just follow these simple steps:
- Register for the program here.
- Download the Fitr app on either your Apple device or your Android device.
- Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website.
- Notify info@invictusathlete.com if you have a 3 or 6 month subscription so you can have a unique coupon code sent to you so you can apply your remaining balance to your Fitr registration. If this pertains to you email info@invictusathlete.com first to get your coupon code.
We will still be providing the Engine Program on the Invictus website for the entire month of December to give you time to switch over to Fitr and get familiar with its features. And if we don’t hear from you then we will be processing cancellations for all remaining active Engine subscriptions on June 1, 2023.
Please let us know if you have any questions about our move to Fitr!
Running Sessions
Session 1 – VO2 Max Priority
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Rest as needed, and then…
“400 Meter Time Trial”
For time:
Run 400 Meters @ 100%
This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress. Compare today’s results to the week of February 27, 2023.
Rest 60-90 seconds, and then…
For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%
Session 2 – Lactate Threshold
Every 9 minutes, for 36 minutes (4 sets) for distances of:
3 minutes of Running @ 1-Mile PR Pace
Rest 60 seconds (walk or jog)
2 minutes of Running @ 1-Mile PR Pace
Rest 3 minutes (walk or jog)
Session 3 – Aerobic Threshold
Three sets for times of:
Run 2400 Meters @ 5k PR Pace
Jog 400 Meters @ 50% of 5k PR Pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for distances of:
90 seconds of Rowing
Your goal should be to maintain consistent pacing across all sets.
Session 2 – Lactate Threshold
Four sets for times of:
Row 2000 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across all sets.
Session 3 – Aerobic Threshold
Three 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
Rest 60 seconds
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 30 minutes (6 sets), for max calories:
60 seconds of Assault Bike
These are all out efforts for max calories. You have 4 minutes to recover, so go hard.
Session 2 – Lactate Threshold
Twenty sets for calories of:
30 seconds of Assault Bike @ 10 minute Pace + 10 RPM*
Rest 30 seconds
*If you averaged 70 RPM on your AB-10 Time Trial last week, today’s intervals will be performed at 80 RPM.
Session 3 – Aerobic Threshold
For time:
1000 Meter Row
800 Meter Run
150 Double-Unders or 30/20 Calories of Ski Erg
100 Walking Lunges
150 Double-Unders or 30/20 Calories of Ski Erg
800 Meter Run
1000 Meter Row
Session 4 – Mixed-Modal Intense Intervals
Every 4 minutes, for 40 minutes (10 sets) for times:
30/20 Calorie Assault Bike
10 Burpee Strict Pull-Ups
Adjust calories and/or reps as needed to allow for 40-60 seconds rest between sets.
Session 5 – Mixed-Modal Enduring Work
“Murph”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
Recommended Time Cap: 50 Minutes
Swimming Technique Session
Warm-Up Technique Drills
100 Meters – mix up finger tip drag, and thumb brushing by thigh
Rest 30 seconds
50 Meter Pull
Rest 15 seconds
50 Meter Kick
Rest 15 seconds
50 Meter Freestyle
Main Set
Goals – You should get 10 seconds of rest on the 25 meter intervals, and then pick the corresponding pace for the 50’s and 100’s. Try to maintain the same stroke count throughout the workout.
Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds
Followed by…
Four sets of:
50 Meters @ 75% effort (count your strokes)
on the following intervals: 50/1:00/1:10/1:20/1:30/1:40
Followed by…
Four sets of:
100 Meters @ 70% effort (count your strokes)
on the following intervals: 1:40/2:00/2:20/2:40/3:00/3:20
Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds
Cool Down Technique Drills
50 Meter Pull
(count your strokes – high elbows, long strokes-reach for your entry and finish long at the thigh)
Rest as needed
50 Meter Kick
(try 25 meters of butterfly kick on your back)
Rest as needed
50 Meter Drill of Your Choice
Rest as needed
50 Meter Kick
Rest as needed
50 Meter Pull
(count your strokes and compare to the first 50 meters)
How to Train! – You’ll see above 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!