November 4-10, 2019 – Invictus Engine

Welcome to Invictus Engine! – We will be doing baseline testing again the week of November 18, 2019. Until then, please estimate your paces and efforts so that you feel prepared for testing and understand the training template.

You’ll see below the new format of our program puts the power in your hands to structure your training schedule around your priorities. You can now choose from multiple training modalities; you still have three running sessions per week, but also have the option of mixing in other lower impact training modalities to supplement or replace your running sessions. For example, a three-day/week training schedule might look like this:

• Monday – Running Session 1 – VO2 Max Priority
• Wednesday – Rowing Session 2 – Lactate Threshold Priority
• Saturday – Running Session 3 – Aerobic Threshold Priority

Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:

• Monday – Running Session 1 – VO2 Max Priority
• Tuesday – Mixed-Modal Session 1 – Lactic Endurance Priority
• Wednesday – Rowing Session 2 – Lactate Threshold Priority
• Thursday – Swimming Technique Session
• Friday – Cyclical Session 2 – VO2 Max Priority
• Saturday – Running Session 3 – 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 now titled “Invictus Engine.” Please also continue to post workout results to comments, simply noting the sessions as “Running Session 2” or “Mixed-Modal Session 1” 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
Six sets for times of:
Run 800 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes

Your rest period should be sufficient enough to keep your paces, so take your full three minutes of rest unless you know you’re capable of maintaining your paces.

Session 2 – Lactate Threshold
Every 8 minutes, for 40 minutes (5 sets) for distances of:
6 Minutes of Running @ 90-95% of your 1-Mile PR Pace
(walk or jog during the 2-minute rest period)

Session 3 – Aerobic Threshold
For times:
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rest 30 seconds
Run 1600 Meters @ 90% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rest 30 seconds
Run 1600 Meters @ 90% of 1-Mile PR Pace

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
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
For times:
Row 2000 Meters @ 80% of 2k PR Pace
Rest 30 seconds
Run 2000 Meters @ 90% of 2k PR Pace
Rest 60 seconds
Row 2000 Meters @ 80% of 2k PR Pace
Rest 30 seconds
Run 2000 Meters @ 90% of 2k PR Pace

Cyclical & Mixed-Modal Sessions
Session 1 – Lactic Endurance Priority
Six sets for max calories/repetitions of:
90 seconds of Assault Bike
45 seconds of Dumbbell Thrusters (50/35 lbs)
45 seconds of Double Dumbbell Deadlifts (50/35 lbs)
(touching only the front head of the DB to the ground)
Rest 2 minutes

Session 2 – VO2 Max Priority
Every 5 minutes, for 40 minutes (8 sets) for times:
50/35 Calories of Assault Bike

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 eight sets. Push hard and trust your ability to recover for your next effort. Please note times for each of the 8 sets.

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
200 Meters – Drill of Your Choice