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:
30 seconds of Sprinting @ 90-100% effort
60 seconds of Jogging/Walking @ active recovery pace
This session will take 30 minutes. Please note not only distances, but how progressing from 20 seconds of work last week to 30 seconds this week impacted you.
Session 2 – Lactate Threshold
Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile PR Pace
Rest as needed
For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1200 meters. Compare your results to the week of September 13, 2021.
Session 3 – Aerobic Threshold
“5k Run Time Trial”
For time:
Run 5k
Compare today’s results to the week of September 27, 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 2 minutes and 30 seconds, for 30 minutes (12 sets) for times:
Row 250/200 Meters @ 100% effort
(row lightly or get up and walk or jog during your rest period)
This session will take 30 minutes, but you should be well under 12 minutes of total work. Your goal should be consistent splits. Be aggressive, but make sure you pick a pace that you can hold – albeit with a lot of effort and discomfort – in the final 3 sets.
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.
Compare your results to the week of August 2, 2021.
Session 3 – Aerobic Threshold
For time:
Row 10,000 Meters
Take this effort by feel, never exceeding 80% of your perceived rate of exertion, but feel free to take it even easier if you’re feeling tired or sore.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
“Pietkiewicz Power”
Every 5 minutes, for 25 minutes (5 sets) for Max Calories:
60 seconds of Assault Bike
For every calorie under 40/28 calories perform 3 burpees during the four minutes of rest. So if a male athlete completed 35 calories in 60 seconds then they will perform 15 burpees in the 4 minutes of rest.
Score is total burpees. Goal is lowest burpee score. Please compare your results with the week of August 9, 2021.
PLEASE NOTE:
These are aggressive calorie counts so if you know you will not be able to hit more than 35/25 calories for at least 1-2 sets then please adjust. A good scale would be 35/25 or 30/20 calories.
Session 2 – Lactate Threshold
Against a 3-minute running clock, perform the following…
20/15 Calories of Rowing or Ski Erg
40 Double-Unders
Max Calories of Assault Bike or Concept 2 Bike Erg in the remaining time
Rest 60 seconds between sets and complete a total of seven (7) sets – 28 minutes.
Session 3 – Aerobic Threshold
Every 6 minutes, for 36 minutes (6 sets) for times:
400 Meter Run
30 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
Please post times for each interval and then sum them for your overall time.
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 Pull
Rest 20-30 seconds
Followed by…
Four sets of:
25 Meter Breathe Every 5 Strokes
Rest 20-30 seconds
Main Set
Two sets of:
50 Meter Pull @ 60% effort
Rest 15 seconds
Followed by…
Two sets of:
100 Meter Breathe Every 3rd Stroke @ 70%
(focus on long streamlines off the wall)
Rest 30 seconds
Followed by…
Two rounds of:
200 Meter Freestyle @ 60%
20 Push-Ups
20 Air Squats
(use the push-ups and air squats as an opportunity to feel the transition to dryland movement and back into the water
Cool Down Technique Drills
Two sets of:
50 Meter Kick
Rest 15 seconds
Followed by…
Four sets of:
25 Meter Swim
(goal is to make the 25m in one breath, but be safe and take a breath or two if necessary)
Rest 20-30 seconds