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:
Sprint 300 Meters @ 100% effort
(walk or jog during your rest period)
Longer than last week, but similar stimulus – push hard, then move gently through the recovery period and repeat the effort.
Session 2 – Lactate Threshold
Six sets for times of:
Run 800 Meters
Rest 2 minutes
Push the pace. Keep your fastest and slowest times within 6 seconds of each other, but that final set should be a full effort to stay within your time window.
Session 3 – Aerobic Threshold
For distance:
8-10 Minutes of Running @ 70-75% effort
8-10 Minutes of Running @ 80-85% effort
8-10 Minutes of Running @ 75-80% effort
If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 40 minutes (10 sets) for distances:
90 seconds of Rowing
(row lightly or get up and walk or jog during your rest period)
Session 2 – Lactate Threshold
Every 3 minutes, for 36 minutes (12 sets) for times:
350/300 Meter Row
7 Burpees Over the Erg
Push these hard, but aim for consistent times across the 12 sets. To do so, you’ll need to come out a little more conservative and steadily increase your rate of perceived exertion in each set as you accumulate volume and fatigue.
Session 3 – Aerobic Threshold
Two sets for times of:
Row 1000 Meters @ 20 s/m
Row 1000 Meters @ 22 s/m
Row 1000 Meters @ 24 s/m
Row 1000 Meters @ 26 s/m
Rest 60 seconds
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Three rounds for max calories/reps of:
60 seconds of Assault Bike
30 seconds of Dumbbell Front Squats
Rest 90 seconds
Rest 3 minutes, and then repeat the three rounds for a total of 3 sets.
To be clear, you’ll do a total of NINE (9) working sets on the bike and squats – total workout time will be 33 minutes.
Session 2 – Lactate Threshold
Every 4 minutes, for 32 minutes (8 sets) for times:
350/300 Meter Row
12 Thrusters (65/45 lbs)
8 Toes to Bar or 12 V-Ups
Session 3 – Aerobic Threshold
Every minute, on the minute, for 36 minutes (9 sets):
Station 1: 12-15/9-12 Calorie Row
Station 2: 12 Dumbbell Power Cleans or 6 Sandbag Cleans
Station 3: 8 Burpee Box Jump-Overs
Station 4: 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats
The goal is to keep moving for the entire 36 minutes with each station taking around 35-45 seconds. Your pace should stay the same but RPE will increase as you get deeper into the workout.
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…
100 Meter Kick with a Board
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Main Set
Two sets of:
100 Meter Stroke Count – try to maintain the same stroke count every 25 meters
Rest 20 seconds
100 Meter Kick – 25M on your right side, 25M on back, 25M on your left side, 25M on your stomach
Rest 20 seconds
200 Meter Stroke Count – same as 100 meter stroke count, but breathe every 3rd stroke
Rest as needed
Followed by…
Four sets of:
25 Meter Sprint – try not to breathe the last 15 meters
Rest 10-15 seconds
Followed by…
100 Meter Pull
Cool Down Technique Drills
200 Meter Drills of Your Choice
Mixed – V02
1a. 36.7 cal (11 | 13.3 | 13.4)
1b. 28 (8 | 10 | 10)
2a. 36.2 cal (13.7 | 10.1 | 12.4)
2b. 29 (9 | 10 | 10)
3a. 34.8 cal (10.8 | 11.9 | 12.1)
3b. 30 (10 | 11 | 9)
Mixed – Aerobic
Done.
Mixed – Lactate (scaled thrusters to air squats to get through all TTB)
Run (treadmill)- Lactate (scaled to 5 rounds)
Row – Lactate (scaled to regular burpees)
Total Time (Row Time)
Row – V02
If we need to scale some sessions, would you scale by intensity (e.g row less m per round) or volume ? (Do 8 rounds instead of 12)
It just depends on why or what you’re trying to scale Mike. Either method is going to reduce the total volume, so it’s more about looking at the stimulus and sticking with the intended timeframes. For example, if you’re following a VO2 Max or Lactate session, you should have rest between sets. If you’re not earning rest time, you should reduce the distances/reps and stick with the same number of rounds. For some of the longer aerobic stuff you may just want to knock down some of the distances.