September 27-October 3, 2021 – 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 300 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
“5k Run Time Trial”
For time:
Run 5k

Compare today’s results to the week of July 5, 2021. Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.

Rowing Sessions
Session 1 – VO2 Max Priority
Every 6 minutes, for 36 minutes (6 sets) for times:
Row 500 Meters @ 90+% of your 500m PR Pace

Goal today is INTENSITY! Each of these sets is going to be at or above 90% effort. As always, you want some room for your rate of perceived exertion to increase with each set, so take the first one at around 90% RPE, and by the final two sets you should be at 98 and 100% effort.

Session 2 – Lactate Threshold
Every 4 minutes, for 32 minutes (8 sets) for times:
40/30 Calories of Rowing
20 Russian Kettlebell Swings

Compare results to the week of July 8, 2021.

Session 3 – Aerobic Threshold
Five sets for distances:
6 Minutes of Rowing
Rest 2 minutes

The goal is to keep each of your five sets within 50 meters or so of each other. To do so, you’ll have to be smart about pacing your first 2-3 sets. Steadily increase your perceived rate of exertion in each set to maintain consistency in your output.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 90-second clock…
15/10 Calories of Assault Bike
Max Reps of Dumbbell Box Step Overs

Rest 3 minutes and 30 seconds and repeat for a total of SIX sets. Total workout time is 30 minutes.

Session 2 – Lactate Threshold
“AB-10 Time Trial”
For max calories:
10 Minutes of Assault Bike

This is a test! Push yourself to accumulate as many calories as possible in 10 minutes. We will repeat this effort several times throughout the year to assess improvements in your capacity.

Compare results with the week of May 24, 2021.

Session 3 – Aerobic Threshold
Every 5 minutes, for 40 minutes (4 sets of each) for time of:
*Station 1:
1000 Meter Row or Ski or 2000 Meter Bike Erg

*Station 2:
Four rounds for time of:
3 Wall Walks
12 Jumping Lunges

Note your times for each of the 8 sets, then sum them for a total overall working time. Goal is to have the lowest total working time.

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15-20 seconds

Followed by…

One set of:
100 Meter Pull – work on smooth roll with hips lifted
Rest 20-30 seconds
100 Meter Kick

Main Set
Pick a pace that gives you no more than 10 seconds of rest on the 50 meters at 70% effort, and double that time for the 100 meter. Maintain that pace throughout the pyramid. Note your times to comments.

Four sets of:
50 Meter Swim
(choose to perform on one of the following intervals: 35/40/45/50/55/1:00)

Followed by…

Two sets of:
100 Meter Swim
(choose to perform on one of the following intervals: 1:10/1:20/1:30/1:40/2:00)

Followed by…

Four sets of:
200 Meter Swim
(choose to perform on one of the following intervals: 2:20/2:40/3:00/3:20/3:40/4:00)

Followed by…

Two sets of:
100 Meter Swim
(choose to perform on one of the following intervals: 1:10/1:20/1:30/1:40/2:00)

Followed by…

Four sets of:
50 Meter Swim
(choose to perform on one of the following intervals: 35/40/45/50/55/1:00)

Cool Down Technique Drills
200 Meter Warm Down of Your Choice

* Next week will be some longer benchmark swims for time, so this gives you an opportunity to understand your pace.