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
Compare results to the week of August 23. 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
“Invictus 800 Meter Interval Test”
Complete as many sets as possible of:
Run 800 Meters @ 100% of 1-Mile PR pace
Rest 2 minutes
Compare your results to the week of August 9, 2021.
Treat this as a test of your ability to hold your 1-Mile PR pace for 800 meters. Complete as many sets as possible at that pace, and conclude your session when you miss your goal time by more than 4 seconds.
Session 3 – Aerobic Threshold
For time:
Run 1600 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 2400 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 1600 Meters @ 85% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Twelve (12) sets for max meters of:
30 Seconds of Rowing @ 100% effort
10 Seconds of Rowing @ 45-55% effort – this should be full recovery pace with nasal-breathing only
20 Seconds of Rowing @ 100% effort
2 Minutes of Rowing @ 45-55% effort
This effort will take 36 minutes. Note your total distance and comment in our Facebook group how tthis effort felt compared to last week.
Next week we will be re-testing “Rowman Holiday.” The past several weeks of training should prepare you for the intensity of the effort required to make significant progress on your previous efforts in that workout.
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 time:
Row 5000 meters @ 10 seconds slower than your desired 5000 meter PR Pace per 500 meters
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 2-minute clock:
20/15 Calories of Assault Bike
30 Air Squats
Max Reps of Sandbag to Shoulder (100-150/75-100 lbs) in the remaining time.
Rest 3 minutes between sets and complete a total of six (6) sets.
If you don’t have a sandbag, you can perform kettlebell swings, double kettlebell deadlifts, or another hinging pattern that you’re comfortable performing.
Session 2 – Lactate Threshold
Every 4 minutes, for 32 minutes (8 sets) for times:
40/30 Calories of Assault Bike
Session 3 – Aerobic Threshold
“Schmalls”
For time:
800 Meter Run
immediately followed by…
Two rounds of:
50 Burpees
40 Pull-Ups
30 Alternating Pistols
20 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups
immediately followed by…
800 Meter Run
Compare results to the week of March 1, 2021.
Swimming Technique Session
Before today’s session, check out this link for a good tutorial regarding body position and this link on common swimming errors.
Warm-Up Technique Drills
Two sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts
Two sets of:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 30 seconds between 50 Meter efforts
Two sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)
Main Set
Two sets of:
25 Meter Kick
50 Meter Pull-Only
100 Meter Swim
50 Meter Pull-Only
25 Meter Kick
Rest 2 minutes
Followed by…
Two sets of:
25 Meter Swim @ 70% effort
(record your time)
Followed by…
Two sets of:
50 Meter Swim with 5 Burpees at the end of the pool
(swim 25, 5 burpees, swim 25)
Followed by…
Two sets of:
25 Meter Swim @ 100% effort
(record your time)
Cool Down Technique Drills
100 Meters – Drill of Your Choice