November 2-8, 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 3 minutes, for 36 minutes (12 sets) for times:
Run 200 Meters

Your goal should be to run these at a pace at least 5 seconds faster than your 400m splits for your 1600 meter PR. Try 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. Walk or jog during your 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 instead of 20. Note your paces and try to stay consistent across all 6 sets!

Session 3 – Aerobic Threshold
For distance:
6 Minutes of Running @ 70% of 1-Mile Pace
4 Minutes of Running @ 80% of 1-Mile Pace
6 Minutes of Running @ 75% of 1-Mile Pace
4 Minutes of Running @ 85% of 1-Mile Pace
6 Minutes of Running @ 75% of 1-Mile Pace
4 Minutes of Running @ 85% of 1-Mile Pace
6 Minutes of Running @ 70% of 1-Mile Pace

Rowing Sessions
Session 1 – VO2 Max Priority
Every 6 minutes, for 36 minutes (6 sets) for distances:
3 Minutes of Rowing

Be aggressive on these sets, but try to maintain a consistent pace. That will mean that you need to increase your RPE over the course of the eight sets.

Session 2 – Lactate Threshold
Six sets for times of:
Row 1250 Meters
Rest 3 minutes

Your goal should be to maintain consistent pacing across all sets. Your goal should be to stay as close to your 5K PR Pace as possible and trust your ability to recover during each three minute rest period.

Session 3 – Aerobic Threshold

For distance:
40 Minutes of Rowing

Compare your result with that from the week of August 3, 2020. 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
Against a 3-minute running clock:
25/20 Calories of Assault Bike
12 Front-Racked Double Kettlebell Squats
Max Calories of Assault Bike
Rest 3 minutes and repeat for EIGHT sets.

Session 2 – Lactate Threshold
Every 8 minutes, for 32 minutes (4 sets) for times:
Complete rounds of 15, 12 and 9 reps/Calories of
Burpee Over the Erg
Calorie Row

Push as hard as possible, rest and repeat.

Session 3 – Aerobic Threshold
Ten rounds for time of:
30/22 Calorie Row or Ski-Erg
15/10 Calorie Assault Bike or Bike Erg

Immediately upon completion of the ten rounds. . .

For time:
Run 1-Mile

Record three seperate times:
1. Ten rounds
2. 1-Mile Run
3. Total time

Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
50 Meter Finger Tip Drag
Rest 15 seconds
50 Meter Catch-Up Drill
Rest 15 seconds

Followed by…

Four sets of:
50 Meter Pull
Rest 15 seconds

Main Set
Two sets of:
100 Meter Swim
Rest 15 seconds
100 Meter Swim
Rest 15 seconds
100 Meter Kick
Rest 15 seconds
100 Meter Swim
Rest 15 seconds
100 Meter Swim
Rest 15 seconds
50 Meter Kick
Rest 15 seconds
50 Meter Butterfly Kick on your Back
Rest 2 minutes

Followed by…

Four sets of:
50 Meter Pull
Rest 10 seconds
50 Meter Swim (your choice of stroke)
Rest 10 seconds

Cool Down Technique Work
200 Meters – Drill of Your Choice