December 27-January 2, 2022 – 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
Fifteen (15) sets for distances of:
15 seconds of Sprinting @ 90-100%
Rest 15 seconds (walk)
15 seconds of Sprinting @ 90-100%
Rest 15 seconds (walk)
15 seconds of Sprinting @ 90-100%
Rest 45 seconds (walk)

Similar to last week, the total session time is 30 minutes, but your total sprinting time increased by 75 seconds in this session. Please note your distances and how the changed format impacted how this session felt.

Session 2 – Lactate Threshold
Four sets of:
Run 400 Meters @ 90% of 1-Mile PR Pace
Run 400 Meters @ 100% of 1-Mile PR Pace
Run 400 Meters @ 80% of 1-Mile PR Pace
Run 400 Meters @ 95+% of 1-Mile PR Pace
Rest 4 minutes

Session 3 – Aerobic Threshold
For time:
Run 3 Miles*

*Every 5 minutes, perform 50 Air Squats.

Rowing Sessions
Session 1 – VO2 Max Priority
Twelve (12) sets for max distances:
10 seconds of Rowing @ 100% effort
20 seconds of Rowing @ 45-55% effort
15 seconds of Rowing @ 100% effort
30 seconds of Rowing @ 45-55% effort
30 seconds of Rowing @ 100% effort
75 seconds of Rowing @ 45-55% effort

Each set will take 2:30, and the total session time will be 30 minutes. Push hard when it’s time to work and move at full recovery pace between working sets.

Session 2 – Lactate Threshold
Every 5 minutes, for 30 minutes (6 sets) for times:
50/40 Calories of Rowing
25 Wall Ball Shots

Session 3 – Aerobic Threshold
Two sets for distances:
16 Minutes of Rowing @ 85% effort
Rest 2-4 minutes

Like last week, I want you to go by effort instead of a set pace based on a known distance effort. You should be working hard, but always feel like you could pick up intensity during this session. Learn what it feels like to sit into a strong, sustained effort.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Eight sets for max calories/reps:
30 seconds of Assault Bike
30 seconds of Dumbbell Front Squats or Push-Ups
Rest 2 minutes

*Perform Dumbbell Front Squats for sets 1, 3, 5 and 7, and Push-Ups for sets 2, 4, 6 and 8.

Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (6 sets of):
20/15 Calorie Assault Bike or Row*
20/15 Calorie Assault Bike or Row*
20/15 Calorie Assault Bike or Row*

*Sets 1/3/5 will be performed as row first, bike second, row third.
*Sets 2/4/6 will be performed as bike first, row second, bike third.

Many strong athletes will be earning 3 minutes of rest between sets, but all athletes should be earning a minimum of 90 seconds of rest between sets. Please adjust the number of calories as needed to maintain the intended stimulus.

Session 3 – Aerobic Threshold
Every 6 minutes, for 36 minutes (6 sets) for max reps:
500 Meter Row
400 Meter Run
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups or Ring Dips*

*Perform Strict Handstand Push-Ups for sets 1, 3 and 5, and Ring Dips for sets 2, 4 and 6.

Swimming Technique Session
Warm-Up Technique Drills

Main Set

Cool Down Technique Drills