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
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Rest as needed, and then…
“400 Meter Sprint”
For time:
Run 400 Meters @ 100%
This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress. Compare today’s results to the week of November 16, 2020.
Rest 60-90 seconds, and then…
For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%
Session 2 – Lactate Threshold
Three sets for times of:
Run 400 Meters @ 80% of 400m PR pace
Run 400 Meters @ 65%
Run 400 Meters @ 85%
Run 400 Meters @ 70%
Rest 3-4 minutes
Session 3 – Aerobic Threshold
Three sets for times of:
Run 2000 Meters @ 5k PR pace
Run 800 Meters @ 60-65% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 24 minutes (6 sets) for times:
Row 400 Meters @ 500m PR pace
This will be an aggressive pace to repeat for six sets, but try to dig in and get comfortable at that PR pace. If you fall too far behind, either take extra rest or terminate the session. The goal for today is simply to touch on the speed that you’lld need for next week when we will be re-testing your 500 meter time trial.
Session 2 – Lactate Threshold
Four sets for times of:
Row 1500 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. 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 4-minute rest.
Session 3 – Aerobic Threshold
“Row 40”
For distance:
40 Minutes of Rowing
Compare your result with that from the week of January 18, 2021. If you missed that effort, just know that this is a baseline time trial. We will repeat this effort periodically throughout the year to test your improvements in your work capacity (and mental focus), so please give it your best effort and make it a true test of your current capacity.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 2:30 minute running clock…
20/15 Calories of Assault Bike
20 Jumping Lunges
Max Reps of Dumbbell Push Press in remaining time
Rest 2 minutes and 30 seconds and repeat for a total of six (6) sets.
Session 2 – Lactate Threshold
Every 2 minutes and 30 seconds, for 25 minutes (10 sets) for times:
20/15 Calories of Assault Bike
Your goal should be consistent times for all ten sets. You want to be aggressive in your pacing, but in order to maintain consistency you will need to increase your rate of perceived exertion (RPE) in each set. Accordingly, I would not recommend performing the first set or two at more than 85% RPE. Give yourself some room to increase your intensity to overcome the accumulating fatigue.
Session 3 – Aerobic Threshold
Every minute, on the minute, for 35 minutes (7 sets):
Minute 1: 15/10 Calories of Assault Bike
Minute 2: 10 Burpee Box Jump-Overs (24″/20″)
Minute 3: 45 Second Prone Plank Hold
Minute 4: 40 Air Squats
Minute 5: 20 Push-Ups
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds
Four sets of:
50 Meter Thumb to Thigh @ 50% pace
(focus on a strong finish at the thigh)
Rest 15-20 seconds
Four sets of:
25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim
Rest 15-20 seconds
Four sets of:
Streamline Off the Wall – push off on your back roll onto your belly and take a stroke (flip turn drill)
Main Set
Four sets of:
100 Meter Swim @ 100% effort
Rest 60 seconds (goal is to try to keep the times the same)
Rest 3 minutes
For time:
Swim 200 Meters @ 100% effort
(goal is to be within 10 seconds of doubling your 100 time)
Rest 2 minutes
Four sets of:
Swim 50 Meters @ 100% effort
Rest 30 seconds
Rest 60 seconds
Four sets of:
Swim 25 Meters with Breathing Options Below
Choose one of the three options:
(1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side
(2) Take 1 breath per 25 meters
(3) No breaths
Rest 15-20 seconds between each 25 Meter effort
Cool Down Technique Drills
Four sets of:
Streamlines for Distance