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 4 minutes, for 40 minutes (10 sets) for times:
Run 200 Meters
Walk/Jog 100 Meters
Run 100 Meters
Run the 200 meters as fast as you can, and use the 100 meter walk/jog to recover just enough so that you can sprint the final 100 meters.
Session 2 – Lactate Threshold
800 Meter Warm-Up Run
Followed by. . .
Two sets of:
Run 200 Meters @ 80-85%
Rest as needed
Followed by. . .
“1-Mile Time Trial”
For time:
Run 1600 Meters
Compare results with week of January 4, 2021.
Followed by. . .
800 Meter Warm-Down Run
Session 3 – Aerobic Threshold
Three sets for times of:
Run 2000 Meters @ 5k PR pace
Run 800 Meters @ 60-65% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 36 minutes (12 sets) for distances:
60 seconds of Rowing
Walk/Jog between rowing intervals – keep moving.
Session 2 – Lactate Threshold
Every 9 minutes, for 36 minutes (4 sets) for times:
Complete rounds of 15, 12 and 9 reps/Calories of
Burpee Over the Erg
Calorie Row
Push as hard as possible, rest and repeat.
Session 3 – Aerobic Threshold
Three sets for times of:
Row 1000 Meters @ 22 s/m
Row 1000 Meters @ 24 s/m
Row 1000 Meters @ 26 s/m
Row 500 Meters @ 28 s/m
Rest 3 minutes
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. Compare scores to the week of December 20, 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
Every 6 minutes, for 36 minutes (6 sets) for times:
30/20 Calories of Assault Bike
200 Meter Run
20 Dumbbell Push Presses
Session 3 – Aerobic Threshold
Two rounds for time:
20/15 Calories of Assault Bike
10 Strict Pull-Ups
400 Meter Run
10 Strict Pull-Ups
60/45 Calories of Rowing
30 Kettlebell Swings
800 Meter Run
40 Walking Lunges with Kettlebells
Swimming Technique Session
Warm-Up Technique Drills
Four 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
Four sets of:
25 Meter Breathe Every Stroke
(Breathe every stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side)
Rest 20 seconds between each 25 Meter efforts
Main Set
(Beginner swimmers may consider cutting the following EMOMS in half.)
Every minute, on the minute, for 4 minutes:
Swim 50 Meters
(work on stabilizing your stroke count for each set)
Immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Swim 100 Meters
Immediately followed by…
Every minute, on the minute, for 4 minutes:
Swim 50 Meters
(work on stabilizing your stroke count for each set)
Cool Down Technique Drills
Every minute, on the minute, for 4 minutes:
25 Meter Swim
(focus on tucked chin and rotation of head to breathe – one goggle in the water, one goggle out)