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
Twelve sets for max distances:
45 seconds of Running @ 100% effort
Rest 90 seconds
This will take you 27 minutes – 9 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.
Session 2 – Lactate Threshold
Every 8 minutes, for 40 minutes (5 sets) for distances of:
6 Minutes of Running @ 90-95% of your 1-Mile PR Pace
(walk or jog during the 2-minute rest period)
Session 3 – Aerobic Threshold
For time:
Run 1600 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 2400 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 1600 Meters @ 85% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Five sets for times of:
Row 1000 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across all sets. Please note times for each set, as well as your observations as to what you felt during any set in which you noticed a drop-off.
Session 2 – Lactate Threshold
Every 8 minutes, for 40 minutes (5 sets) for distances of:
6 Minutes of Rowing @ 90% of your 2k PR Pace
(walk or jog during the 2-minute rest period)
Session 3 – Aerobic Threshold
Three sets for max distances:
10 Minutes of Rowing
Rest 2 minutes
Your goal should be to maintain consistent pacing across all sets. 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 rest interval. Please post your heart rate numbers to comments, as well as your times.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 90-second clock…
22/15 Calorie Assault Bike
Max Sandbag or D-Ball Bearhug Squats (150-200/100-150 lbs)
Rest 90 seconds and repeat for a total of EIGHT sets
Goal is to have 30 seconds of squats. Use a heavier Sandbag or D-Ball if possible and if you do not have access to these perform front racked double kettlebell squats (24-32/16-24 kg)
Session 2 – Lactate Threshold
Every 6 minutes. for 30 minutes (5 sets) for times:
25/20 Calorie Ski-Erg or Row
50 Double-Unders
25 Dumbbell Push Presses
50 V-Ups or Anchored Sit-Ups
Session 3 – Aerobic Threshold
Five sets for max calories/reps of:
60 seconds of Rowing or Ski Erg
60 seconds of Push-Ups
60 seconds of Bike Erg or Assault Bike
60 seconds of Air Squats
Rest 60 seconds
If you want to add a little ? wear a weighted vest.
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)
Cool Down Technique Work
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