Welcome to Invictus Engine! You’ll see below the new format of our program puts the power in your hands to structure your training schedule around your priorities. You can now choose from multiple training modalities; you still have three running sessions per week, but also have the option of mixing in other lower impact training modalities to supplement or replace your running sessions. For example, a three-day/week training schedule might look like this:
- Monday – Running Session 1 – VO2 Max Priority
- Wednesday – Rowing Session 2 – Lactate Threshold Priority
- Saturday – Running Session 3 – Aerobic Threshold Priority
Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:
- Monday – Running Session 1 – VO2 Max Priority
- Tuesday – Mixed-Modal Session 1 – Lactic Endurance Priority
- Wednesday – Rowing Session 2 – Lactate Threshold Priority
- Thursday – Swimming Technique Session
- Friday – Cyclical Session 2 – VO2 Max Priority
- Saturday – Running Session 3 – 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 now titled “Invictus Engine.” Please also continue to post workout results to comments, simply noting the sessions as “Running Session 2” or “Mixed-Modal Session 1” 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
Four sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 95% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 4-5 minutes
Session 2 – Lactate Threshold
Five sets for times of:
Run 1000 Meters
Rest 2 minutes
*Set 1 – 95% of 1-Mile PR pace
*Set 2 – 80% of 1-Mile PR pace
*Set 3 – 95% of 1-Mile PR pace
*Set 4 – 80% of 1-Mile PR pace
*Set 5 – 95% of 1-Mile PR pace
Session 3 – Aerobic Threshold
For times:
Run 1600 Meters @ 85% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile Pace
Rest 60 seconds
Run 1600 Meters @ 90% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 95% of 1-Mile Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile Pace
Rowing Sessions
Session 1 – VO2 Max Priority
Six sets for times of:
Row 1000 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across all sets – at the same pace or faster than you performed the week of July 22-28.
Session 2 – Lactate Threshold
Four sets for times of:
Row 1600 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – but all sets should be performed faster than your 1550s from the week of July 22-28. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.
Session 3 – Aerobic Threshold
Two sets for times of:
Row 3000 Meters @ 5k PR Pace
Rest 2 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – Lactic Endurance Priority
Against a 3-minute running clock…
15 Sandbag Squats (Heavy – Bear hug hold only)
30 Wall Ball Shots (20/14 lbs to 10′)
Assault Bike x Max Calories
Rest 4 minutes, then repeat for a total of three sets.
Session 2 – VO2 Max Priority
Forty (40) sets of:
30 seconds of Assault Bike
Rest 30 seconds
Be consistent across the 40 sets. A good goal would be to maintain 12-14/8-10 calories every 30 seconds and the same pace as the week of July 29-August 4.
Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
25 Meter Finger Tip Drag (with Finis Snorkel if possible*)
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 10 seconds
Followed by…
Two sets of:
50 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 20 seconds
Followed by…
Two sets of:
25 Meter Kick (with zoomers if possible)
Rest 10 seconds
“The Meat”
Two sets of:
25 Meter Kick
Rest 15 seconds
50 Meter Pull
Rest 30 seconds
50 Meter Swim (freestyle)
Rest 30 seconds
50 Meter Swim (freestyle)
Rest 30 seconds
50 Meter Pull
Rest 30 seconds
25 Meter Kick
Rest 2 minutes
followed by…
Two sets of:
25 Meter Swim @ 70% (with zoomers if possible)
Rest 15 seconds
followed by…
Two sets of:
50 Meter Swim @ 70% (with zoomers if possible)
Rest 30 seconds
followed by…
Two sets of:
25 Meter Swim @ 100% (with zoomers if possible)
Rest 30-45 seconds
Optional Warm-Down
100 Warm Down (with finis snorkel)