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
“Invictus 800 Meter Interval Test”
Complete as many sets as possible of:
Run 800 Meters @ 100% of 1-Mile PR pace
Rest 2 minutes
Treat this as a test of your ability to hold your 1-Mile PR pace for 800 meters. Complete as many sets as possible at that pace, and conclude your session when you miss your goal time by more than 4 seconds.
Session 3 – Aerobic Threshold
Three sets for distances of:
10 Minutes of Running @ 5k PR pace
Rest 2 minutes
Rowing Sessions
Session 1 – VO2 Max Priority
Twelve sets for times of:
Row 400 Meters @ 90+% of 500m PR pace
Rest 2 minutes
Push these sets as hard as you can while maintaining consistent splits. Note times for each of the twelve sets, and note any significant drop-offs and how you felt going into that set.
Session 2 – Lactate Threshold
Two sets for distances of:
5 Minutes of Rowing @ 95+% of your 2k PR Pace
Rest as needed
Give yourself a solid rest period so that you are able to repeat this at the prescribed pace. We will be re-testing your 2,000 meter row next week, so I want you to build confidence in your power output and pacing to set a new 2k PR.
Session 3 – Aerobic Threshold
Two sets for times of:
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 1000 Meters @ 26 s/m
Rest 3-4 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for times:
30 Air Squats
20/15 Calorie Row
10 Burpee Over the Erg
Session 2 – Lactate Threshold
Ten sets for times of:
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds
Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 30 minutes of:
55/40 Calorie Assault Bike
55 Kettlebell Swings
55 Box Step-Overs with Kettlebell
55 Single Kettlebell Thrusters (both hands on horns)
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 Sets
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 Drills
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