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 2 minutes, for 10 minutes (5 sets) for times:
Run 200 Meters @ 100% of your 400m PR pace
Rest until the running clock reaches 12:00, and then…
Every 2 minutes, for 10 minutes (5 sets) for times:
Run 100 Meters @ 100% of your 400m PR pace
Rest until the running clock reaches 24:00, and then…
Every 2 minutes, for 10 minutes (5 sets) for times:
Run 200 Meters @ 100% of your 400m PR pace
Session 2 – Lactate Threshold
Four sets for times of:
Run 1600 Meters
Rest 4 minutes
Goal is to have the lowest possible total time. In order to do so, you will have to monitor your pacing to maintain some consistency over the course of the three sets. Please post all three times and your sum total time – e.g., 6:20 + 6:26 + 6:22 + 6:24 = 25:32.
Session 3 – Aerobic Threshold
For distance:
4-5 Minutes of Running @ 70% of 1-Mile Pace
4-5 Minutes of Running @ 80% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 70% of 1-Mile Pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 2 minutes, for 30 minutes (15 sets) for max meters:
30 seconds of Rowing
These should be SPRINT efforts with maximal output. Note your meters for each set, and then sum them for total meters rowed.
Session 2 – Lactate Threshold
Every 6 minutes, for 30 minutes (5 sets) for max meters:
4 Minutes of Rowing
Treat this as a test and try to accumulate as many meters as possible over the course of the 5 sets. Set the monitor for 4 minutes of rowing and 2 minutes of rest. Elite males should be aiming for 12,000 meters or more; elite females should aim for 10,500 meters or more.
Session 3 – Aerobic Threshold
For distances:
40 Minutes of Rowing*
*Change your strokes per minute every 5 minutes as follows:
*0-5 Minutes @ 22 spm
*6-10 Minutes @ 26 spm
*11-15 Minutes @ 22 spm
*16-20 Minutes @ 26 spm
*21-25 Minutes @ 22 spm
*26-30 Minutes @ 26 spm
*31-35 Minutes @ 22 spm
*36-40 Minutes @ 26 spm
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 90 seconds, for 36 minutes, for max calories:
30 seconds of Assault Bike
Your goal is to maintain the same pace you held for the week of January 4, 2021 session, when you did the same number of sets, but with a 2 minute rest after each 12 minutes.
Session 2 – Lactate Threshold
Three rounds for time:
21/15 Calories of Assault Bike
15 Kettlebell Swings
9 Burpees
Rest until the running clock reaches 10:00, and then…
Three rounds for time:
9 Burpees
15 Kettlebell Swings
21/15 Calories of Assault Bike
Rest until the running clock reaches 20:00, and then…
Three rounds for time:
21/15 Calories of Assault Bike
15 Kettlebell Swings
9 Burpees
Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 40 minutes of:
40/30 Calories of Assault Bike
40 Double-Unders
40 Air Squats
40/30 Calories of Rowing or Ski Erg
40 Double-Unders
20 Dynamic Push-Ups
Compare results to week of April 6, 2020.
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meters Using Only One Arm
Rest 15 seconds
followed by…
Four sets of:
50 Meter Kick (with zoomers if possible)
Rest 20 seconds
followed by…
Four sets of:
25 Meter 1/2 Length with Closed Fist + 1/2 Regular
Rest 15 seconds
Main Set
Four sets of:
25 Meter Stroke Count – note your number of strokes for each set
Rest 15 seconds
followed by…
Two sets of:
50 Meter with Same Stroke Count per 25 Meters as above – note number of strokes
Rest 20 seconds
followed by…
One set of:
100 Meter with Same Stroke Count per 25 Meters as above
Cool Down Technique Drills
Four sets of:
25 Meters @ 70% effort
(focus on chin tuck and one goggle in, and one goggle out breathing)
followed by…
100 Meter Freestyle for efficiency
Rowing Session 2 — Lactate Threshold Total Meters: 5,089. Comment for the coaches: I’m not an elite athlete. However, it is unclear to me how elite athletes should be aiming for 12,000 m total. The Concept2 rower world record 2,000 m is 5:35.8 (that is from an Olympian heavyweight rower in one all out 2K effort). I struggle to understand how even elite crossfitters could hope to maintain 2,400m in 4 min for 5 sets. Maybe I’m getting something wrong or the benchmark needs to be revised. Even if someone kept a blistering 1:20/500m pace for the 4 min, they… Read more »