September 6-12, 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 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 8 minutes, for 40 minutes (5 sets) for distances:
2:30 Minutes at 90+% of 1-Mile PR Pace
Rest 30 seconds
2:30 Minutes at 90+% of 1-Mile PR Pace

Note distances for each of the five sets. Try to maintain a consistent pace. You should feel like you could go faster after your first and maybe your second sets…set three should feel like work to maintain your paces.

Session 3 – Aerobic Threshold
For time:
Run 1600 Meters @ 80% of 5k PR pace
Run 1600 Meters @ 85% of 5k PR pace
Run 1600 Meters @ 85-90% of 5k PR pace
Run 1600 Meters @ 80-85% of 5k PR pace

Rowing Sessions
Session 1 – VO2 Max Priority
Every 90 seconds, for 30 minutes (20 sets) for max meters:
30 Seconds of Rowing @ 100% effort
60 Seconds of Rowing @ 45-55% effort – this should be full recovery pace with nasal-breathing only

Compare your results to the week of August 2, 2021.

Session 2 – Lactate Threshold
Every 4 minutes, for 32 minutes (8 sets) for times:
40/35 Calories of Rowing
12 Burpees Over the Erg

Session 3 – Aerobic Threshold
For time:
Row 5,000 Meters

This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training.

If you were following the program the week of June 7, 2021, please compare your results to then!

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 2-minute running clock…
15/10 Calories of Assault Bike
12 Russian Kettlebell Swings (heavy)
Max Reps of Dumbbell Box Step-Overs (50/35 lbs to 24″/20″)
Rest 3 minutes and repeat for a total of eight (8) sets.

Session 2 – Lactate Threshold
Every 5 minutes, for 25 minutes (5 sets) for times of:
40/30 Calories of Bike Erg or Row
15 Strict Handstand Push-Ups or Dumbbell Push Press
3 Rope Climbs or 12 Mountain Climber Pull-Ups

Session 3 – Aerobic Threshold
“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Compare your results to the week of June 7, 2021.

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds

Followed by…

Four sets of:
25 Meter Kick
(try one set on each side/one on your back and one on your front)
Rest 10-20 seconds

Followed by…

Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds

Main Set
Sprint Focus – Note your times. As the season goes on we will repeat this workout and you should see your times becoming faster and more tightly grouped.

Every 3 minutes, for 18 minutes (6 sets):
Swim 100 Meters

Goal is to have all six sets within 2-3 seconds of each other.

Followed by…

One set of:
100 Meter Pull @ recovery pace
Rest 30 seconds
100 Meter Kick @ recovery pace

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Swim 50 Meters

Goal is to have all five sets within 1-2 seconds of each other.

Cool Down Technique Drills
200 Meters Finger Tip Drag and focus on body position – waterline at the crown of your head
(If your head is lowered into the water, then the hips and feet rise towards the surface. Rather than having the water line at your eyebrows, forehead or hair line, drop your head so that the water line connects with the crown of the head.)