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
Sixteen (16) sets for times of:
Run 200 Meters @ 100% of 1-Mile Pace
Rest 30 seconds
If you reach a point where you are unable to hold your pace, rest an additional 60 seconds and then resume your paces and the 30 second rest for as long as possible.
Session 2 – Lactate Threshold
Ten sets for distances of:
2 Minutes of Running
Rest 2 minutes
Same total running time as last week, but the expectation is that you achieve far greater distances. Push your paces and see how consistent you can be across the ten sets.
Session 3 – Aerobic Threshold
“20-Minute Time Trial”
For distance:
20 Minutes of Running
Walk or jog at a recovery pace for 4-5 minutes, then try to resume your time trial pace for an additional 6-10 minutes.
Compare results to the week of November 8, 2021.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for times of:
Row 500 Meters
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.
Session 2 – Lactate Threshold
Four sets for times of:
Row 1650 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest. Please post these numbers to comments, and if we have a group of athletes using heart rate monitors we will start a discussion as to how to most effectively use this data.
Session 3 – Aerobic Threshold
For time:
300 Calories of Rowing*
*Every 4 minutes, perform the following:
6 Burpees Over the Erg
12 Kettlebell Swings
Time Cap = 40 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 90-second clock…
18/12 Calories of Assault Bike
Max Dumbbell Box Step Overs (50/35 lbs to 24″/20″)
Rest 2:30 minutes and repeat for a total of eight (8) sets.
Session 2 – Lactate Threshold
Against a 10-minute running clock:
100/80 Calories of Rowing
Max Reps of Wall Ball Shots in remaining time
Rest 4 minutes, and when the running clock reaches 14:00…
Against an 8-minute running clock:
75/60 Calories of Rowing
Max Reps of Wall Ball Shots in remaining time
Rest 4 minutes, and when the running clock reaches 26:00…
Against a 6-minute running clock:
50/40 Calories of Rowing
Max Reps of Air Squats in remaining time
Session 3 – Aerobic Threshold
Every 2 minutes, for 40 minutes (5 sets of):
*Station 1 – 400 Meter Run
*Station 2 – 25/20 Calories of Assault Bike
*Station 3 – 25/20 Calories of Rowing
*Station 4 – 30 Walking Lunges
Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
25 Meter – Count Your Strokes (use Finis snorkel if possible)
Rest 10 seconds
Followed by…
Two sets of:
50 Meter Drill of Your Choice
Rest 15 seconds
Followed by…
Two sets of:
25 Meter Kick Only (with zoomers if possible)
Rest 10 seconds
Followed by…
One set of:
100 Meter Easy Swim – count your strokes and stretch it out
Main Set
Two sets of:
100 Meter Time Trial – 100% effort
Rest 4 minutes
Post time to comments.
If you’d like, do one time trial with zoomers and one without.
Followed by…
Two rounds for time of:
50 Meter Swim
50 Meter Pull
50 Meter Kick
50 Meter Swim
Cool Down Technique Drills
100 Meter Drill of Choice