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 4 minutes, for 32 minutes (8 sets) for times:
Run 400 Meters
There is no prescribed percentages this week; go by feel with the goal of running the ten sets in the fastest cumulative time. In order to do so you will need to consistently maintain an aggressive pace. Your RPE (rate of perceived exertion) should increase with each interval in order to maintain a similar times per effort.
Session 2 – Lactate Threshold
Every 8 minutes, for 40 minutes (5 sets) for distances:
2:30 Minutes at 90+% of 1-Mile PR Pace
Rest 30 seconds
2:30 Minutes at 90+% of 1-Mile PR Pace
Note distances for each of the five sets. Try to maintain a consistent pace. You should feel like you could go faster after your first and maybe your second sets…set three should feel like work to maintain your paces.
Session 3 – Aerobic Threshold
For pacing and efficiency:
45-60 Minutes of Running
This week’s effort is NOT about how fast or far you can run. Instead, I want you to focus on calm, relaxed running and nasal breathing. Determine how you can move most efficiently and “feel” the rhythm of the effort. This session should feel good, not exhausting, so pace accordingly. If possible, perform this outside in some terrain; I grew up in Oregon, and nothing was as peaceful as forest trail running. Find a place that you can make this an enjoyable effort connecting to your breath and movement.
If you have a heart rate monitor, please note your heart rate at any point that you lose the ability to maintain nasal-only breathing. This will help you to learn to pace when you don’t have the benefit of heart rate monitors.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 250 Meters
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. These should be challenging…don’t be afraid to push the pace!
Session 2 – Lactate Threshold
Fifteen (15) sets for distances of:
90 seconds of Rowing
Rest 60 seconds
Your goal for this session should be consistent pacing across all 15 sets. Your perceived rate of exertion throughout this session should increase every set, such that by the time you reach the 10th set you should be over 90% effort to match your earlier efforts.
Session 3 – Aerobic Threshold
Three sets for distances of:
3 Minutes of Rowing @ 22 s/m
3 Minutes of Rowing @ 24 s/m
2 Minutes of Rowing @ 26 s/m
2 Minutes of Rowing @ 28 s/m
1 Minute of Rowing @ 30 s/m
Rest 3 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Three rounds for max calories of:
60 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes, and then repeat for a total of 3 sets.
(To be clear, you’ll spend 9 working minutes on the bike.)
Session 2 – Lactate Threshold
Against a 2:30 running clock…
30/22 Calories of Assault Bike
Max Reps of Air Squats in the remaining time
Rest 90 seconds and repeat for a total of EIGHT (8) sets.
Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run or 250 Meter Row
6-10 Strict Handstand Push-Ups
*Pick a rep scheme that you think you can do unbroken the first two sets. If you can’t do 6 unbroken, switch to push-ups.
Rest 3 minutes until the running clock reaches 15:00, and then…
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run or 250 Meter Row
20 Kettlebell Swings or 30 Air Squat
Rest 3 minutes until the running clock reaches 30:00, and then…
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run or 250 Meter Row
15 Toes-to-Ring or 20 V-Ups
Swimming Technique Session
Swimming Tip of the Week: I highly recommend purchasing a Finis snorkel so that you can swim without worrying about breathing. This will keep your hips lifted and your head in the proper position.
Warm-Up Technique Drills
Four sets of:
50 Meter Breathe Every 5th Stroke (working on body position)
Rest 20 seconds
Followed by…
Four sets of:
50 Meter Pull – work on smooth roll with hips lifted
Rest 20 seconds
Followed by…
Four sets of:
25 Meter Stroke Count
Rest 10-15 seconds
Main Set
Two sets of:
50 Meter Finger Tip Drag
Rest 10 seconds
100 Meter Breathe Every 3rd Stroke – emphasize rotating your head, not lifting it
Rest 20 seconds
200 Meter Breathe Every 3rd Stroke
Rest 30 seconds
100 Meter Breathe Every 3rd Stroke
Rest 20 seconds
50 Meter Finger Tip Drag
Finishers
Four sets of:
25 Meter Breathe 1-3 times – focus on body roll, head and hip position
Rest 30 seconds
Followed by…
Four sets of:
25 Meter Pull
Rest 10 seconds
Followed by…
Four sets of:
25 Meter Kick
Rest 10 seconds
Cool Down Technique Drills
200 Meters Finger Tip Drag and focus on body position – waterline at the crown of your head
(If your head is lowered into the water, then the hips and feet rise towards the surface. Rather than having the water line at your eyebrows, forehead or hair line, drop your head so that the water line connects with the crown of the head.)