August 2-8, 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
Twenty sets for distances of:
20 seconds of Sprinting @ 100% effort
60 seconds of Jogging/Walking @ active recovery pace

Session 2 – Lactate Threshold
Seven sets for times of:
Run 200 Meters @ 1-Mile PR Pace
Rest 20 seconds
Run 400 Meters @ 1-Mile PR Pace
Rest 20 seconds
Run 200 Meters @ 1-Mile PR Pace
Rest 2 minutes

Session 3 – Aerobic Threshold
For distances:
15 Minutes of Running @ 90+% of 5k PR Pace
Rest 2-3 minutes – active recovery jog/walk
12 Minutes of Running @ 90+% of 5k PR Pace
Rest 2-3 minutes – active recovery jog/walk
10 Minutes of Running @ 90+% 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

Session 2 – Lactate Threshold
Every 5 minutes, for 40 minutes (8 sets) for times:
250/200 Meter Row
10 Burpees Over the Erg
250/200 Meter Row

Go hard! You should have at least 90 seconds of rest on each set, so push the pace.

Session 3 – Aerobic Threshold
Four sets for times of:
Row 1200 Meters @ 20 s/m
Row 600 Meters @ 22 s/m
Row 300 Meters @ 24 s/m
Row 300 Meters @ 26 s/m
Rest 60 seconds

Cyclical & Mixed-Modal Sessions

Session 1 – VO2 Max Priority
Every 90 seconds, for 30 minutes (5 sets) for max calories/reps of:
Station 1 – 30 seconds of Assault Bike
Station 2 – 30 seconds of Jumping Lunges
Station 3 – 30 seconds of Kettlebell Swings
Station 4 – 30 seconds of Dumbell Push Press

Session 2 – Lactate Threshold
Five sets for max calories and reps of:
60 Seconds of Assault Bike
immediately followed by. . .
60 Seconds of Double Unders (Heavy Rope if possible)
immediately followed by. . .
60 Seconds of Strict Pull-Ups
Rest 2 minutes

Session 3 – Aerobic Threshold
For time:
1500 Meter Row
100 Air Squats
50 Alternating Dumbbell Snatches (50/35 lbs)
1200 Meter Run
1000 Meter Row
60 Air Squats
30 Alternating Dumbbell Snatches (50/35 lbs)
800 Meter Run
500 Meter Row
40 Air Squats
20 Alternating Dumbbell Snatches (50/35 lbs)
400 Meter Run

Time Cap = 40:00

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50 Meter Finger Tip Drag
Rest 20-30 seconds

Followed by…

Four sets of:
50 Meter Catch-Up Drill
Rest 30 seconds

Main Set
Do your 100’s on a pace that will allow you about 10 seconds of rest at about 70% effort- then maintain that pace for your 200’s. You need to maintain this same pace at 400 so you are probably going to feel very relaxed and slow as you start out.

Four sets of:
100 Meter Freestyle on one of the following intervals: 1:25/1:30/1:35/1:40/1:45/1:50/1:55/2:00

Followed by…

Two sets of:
200 Meter Freestyle on one of the following intervals: 2:50/3:00/3:10/3:20/3:30/3:40/3:50/4:00

Followed by…

One set of:
400 Meter Freestyle on one of the following intervals 5:40/6:00/6:20/6:40/7:00/7:20/7:40/8:00
(the goal is to try to maintain the same pace throughout)

Cool Down Technique Drills
One set of:
100 Meter Kick-Only

Followed by…

One set of:
100 Meter Pull-Only