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 30 minutes (10 sets) for times of:
Run 200 Meters @ 100% of your 400m PR pace
Jog 200 Meters @ active recovery pace
Session 2 – Lactate Threshold
Four sets for times of:
Run 1000 Meters @ 90% of 1-Mile PR Pace
Rest 90 seconds
(walk 200 meters while recovering)
Session 3 – Aerobic Threshold
For time:
Run 4 Miles @ 80-85% of 5k PR Pace
This effort should be sub-maximal, so take your 5k PR pace and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 30 minutes (6 sets) for max meters:
2 minutes and 30 seconds of Rowing
Your goal should be to maintain consistent pacing across all sets…and if possible, the same pace as last week’s 2 minute efforts. You have six sets of work, so adjust your RPE (rate of perceived exertion) accordingly – starting around 85-90% and increasing each set to maintain consistent splits.
Session 2 – Lactate Threshold
Four sets for times of:
Row 2000 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across all sets.
Session 3 – Aerobic Threshold
Six rounds for max distance of:
3 Minutes of Rowing @ 22 s/m
3 Minutes of Rowing @ 26 s/m
This is 36 minutes of sustained rowing, but every three minutes you’ll change your strokes per minute rate. Focus on smooth, efficient pulls to maximize your distance and hold your paces.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 28 minutes (7 sets) for times:
30/20 Calories of Assault Bike
Hit these hard! You should be getting at least equal rest to the amount of time it takes you to complete this. If not, please adjust your calories so that this is an intense effort with adequate rest to sustain a high level of effort.
Session 2 – Lactate Threshold
Three rounds for time of:
25/18 Calories of Assault Bike
15 Toes to Bar or 20 V-Ups
Rest until the running clock reaches 12:00, and then…
Three rounds for time of:
25/18 Calories of Rowing
15 Burpee Box Jump-Overs
Rest until the running clock reaches 24:00, and then…
Three rounds for time of:
25/18 Calories of Rowing
25/18 Calories of Assault Bike
Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 40 minutes of:
40 Calories of Assault Bike
30 Calories of Rowing
20 Wall Ball Shots
10 Burpees Over the Erg
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts
Followed by…
Four sets of:
25 Meter Kick For Count of 3 and then take 3 arm strokes; repeat for the whole 25. Count of 3 is 1, 1000, 2, 1000, 3, 1000.
Rest 30 seconds between 25 Meter efforts
Followed by…
Four sets of:
25 Meter Catch Up – use fins if necessary
Rest 20 seconds
Main Set
One set of:
25 Meter Stroke Count of 70%
Rest 15 seconds
50 Meter Maintain Stroke Count of 70%
Rest 30 seconds
100 Meter Maintain Stroke Count of 70%
Rest 30 seconds
50 Meter Maintain Stroke Count of 70%
Rest 30 seconds
25 Meter Maintain Stroke Count of 70%
Followed by…
Four sets of:
50 Meter Swim @ 70% effort
60 seconds rest
(try to come in at the same time each set)
(take note of your times)
Followed by…
Every Minute on the Minute for 8 Minutes:
25 Meter Swim
(The focus of these 25 meters is to tucked your chin and rotate your head to breath; one goggle in the water, one goggle out.)
Cool Down Technique Drills
100 Meters – Drill of Your Choice