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 3 minutes, for 36 minutes (12 sets) for times:
Run 300 Meters
Your goal should be to run these at a pace at least 5 seconds faster than your 400m splits for your 1600 meter PR. Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. Walk or jog during your rest periods.
Session 2 – Lactate Threshold
Three sets for times of:
Run 800 Meters @ 90+% of your 1-Mile PR Pace
Run 400 Meters @ 75% of your 1-Mile PR Pace
Run 800 Meters @ 90+% of your 1-Mile PR Pace
Rest 4 minutes
Session 3 – Aerobic Threshold
For distance:
40 Minutes of Running @ 80-85% of your 5k pace
Focus on running mechanics with the goal of being as relaxed and efficient as possible. You should not feel like you’re struggling at any point to maintain pace, but rather should focus on sustaining your pace as effortlessly as possible.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 40 minutes (8 sets) for times of:
Row 750 Meters
Push your paces hard. See if you can hold your pace from last week. You have a little extra rest time this week, so trust your conditioning and be aggressive with your pacing.
Session 2 – Lactate Threshold
Three sets for times of:
Row 1000 Meters @ 90+% of your 2k PR Pace
Row 500 Meters @ 75% of your 2k PR Pace
Row 1000 Meters @ 90+% of your 2k PR Pace
Rest 4 minutes
Session 3 – Aerobic Threshold
Three sets for distances of:
6 minutes of Rowing @ 80-85% of 2k PR Pace
6 Minutes of Rowing @ 85-90% of 2k PR Pace
Rest 3 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 60-second running clock:
10/7 Calorie Row or Ski Erg
Max Push-Ups in remaining time
Rest 60 seconds, and then. . .
Against a 60-second running clock:
10/7 Calorie Bike Erg or Assault Bike
Max Air Squats in remaining time
Rest 60 seconds after the Air Squats and then repeat the entire 4-minute piece a further seven times for a total of EIGHT sets
If you want to add a little ? wear a weighted vest.
Session 2 – Lactate Threshold
For time:
50/35 Calorie Assault Bike
50 Dumbbell Thrusters (light loading)
Rest until the running clock reaches 10:00, and then…
For time:
50 Dumbbell Thrusters (light loading)
75/50 Calorie Assault Bike
Rest until the running clock reaches 22:00, and then…
For time:
100/70 Calorie Assault Bike
50 Dumbbell Thrusters (light loading)
If you want to add a little ? wear a weighted vest.
Session 3 – Aerobic Threshold
Two sets for times of:
1200 Meter Run
400-Foot Double Kettlebell Front Racked Carry
800 Meter Run
200-Foot Double Kettlebell Overhead Carry
400 Meter Run
100-Foot Handstand Walk or 100 Handstand Shoulder Taps
Rest 3-5 minutes
Swimming Technique Session
Please review this tutorial for tips on proper kicking mechanics! The video of kicking drills off the wall is a great tool and visual – notice how little bend there is in the knee; the surface area of the leg is like a whip, flexible ankles and pointed toes.
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds
Followed by…
100 Meter Kick with a Board
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Main Set
Two sets of:
100 Meter Stroke Count – try to maintain the same stroke count every 25 meters
Rest 20 seconds
100 Meter Kick – 25M on your right side, 25M on back, 25M on your left side, 25M on your stomach
Rest 20 seconds
200 Meter Stroke Count – same as 100 meter stroke count, but breathe every 3rd stroke
Rest as needed
Followed by…
Four sets of:
25 Meter Sprint – try not to breathe the last 15 meters
Rest 10-15 seconds
Followed by…
100 Meter Pull
Cool Down Technique Work
200 Meter Drills of Your Choice