Welcome to Invictus Engine! – You’ll see below that the format of our program 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 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 2 – Lactic Endurance Priority
- Wednesday – Rowing Session 2 – Lactate Threshold Priority
- Thursday – Swimming Technique Session
- Friday – Mixed-Modal 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 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
Eight sets for times of:
Run 200 Meters @ 90-95% of your 400m PR pace
Run 200 Meters @ 55-60% of your 400m PR pace
Run 200 Meters @ 95-100% of your 400m PR pace
Rest 2-3 minutes
Session 2 – Lactate Threshold
Four sets for times of:
Run 1200 Meters @ 85-90% of 1-Mile PR Pace
Rest 2 minutes
Session 3 – Aerobic Threshold
Two sets for times of:
Run 3200 Meters @ 90-95% of 5k PR pace
Rest 2 minutes
Rowing Sessions
Session 1 – VO2 Max Priority
Eight sets for times of:
Row 250 Meters @ 90-95% of your 500m PR pace
Row 250 Meters @ 55-60% of your 500m PR pace
Row 250 Meters @ 95-100% of your 500m PR pace
Rest 2-3 minutes
Session 2 – Lactate Threshold
Four sets for times of:
Row 1500 Meters @ 85-90% of 2k PR Pace
Rest 90 seconds
Session 3 – Aerobic Threshold
For time:
Row 5,000 Meters
This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 24 minutes (6 sets):
60 seconds of Assault Bike
Note calories achieved in each set. Elite male athletes generally score 260 or more total calories, and elite female athletes target 150 or more total calories for this session. We don’t expect you all to be there, but sometimes it’s fun to have perspective on what some of our phenomenal athletes are capable of achieving.
Session 2 – Lactate Threshold
For time:
500 Meter Row
Followed by . . .
Three rounds of:
40 Heavy Rope Double Unders OR 60 Double Unders
20 Air Squats
10 Down Ups (Burpee No Jump)
Followed by . . .
20/15 Calorie Assault Bike
Rest 4 minutes and repeat for a total of THREE sets.
Session 3 – Aerobic Threshold
Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – 400 Meter Run
Station 2 – 10 Dumbbell Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 24/16 Calories of Assault Bike
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
Station 5 – 60 seconds of Front Leaning Rest
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)
Optional Finisher
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