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
Ten sets for times of:
100 Meter Sprint
Rest 15 seconds
100 Meter Sprint
Rest 15 seconds
100 Meter Sprint
Rest 3 minutes
Session 2 – Lactate Threshold
Ten rounds for distance of:
2 Minutes of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace
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
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Rest as needed, and then…
For time:
Row 500 Meters @ 100%
Compare results to the week of January 18, 2021. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.
Rest 60-90 seconds, and then…
For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%
Session 2 – Lactate Threshold
Four sets for times of:
Row 1650 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. 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
Two sets for distances:
4 Minutes of Rowing @ 75-80% effort
4 Minutes of Rowing @ 80-85% effort
4 Minutes of Rowing @ 85-90% effort
4 Minutes of Rowing @ 80-85% effort
Rest 4 minutes
I want you to go by effort instead of a set pace. You should be working hard, but always feel like you could pick up intensity during this session. If you completed last week’s 40 minutes of rowing you’ll understand the importance of “feeling” your way through an effort – knowing when you can increase effort and when you need to back off to sustain. This session should allow you to feel what it’s like to vary tempo while always knowing you still have something left in the tank.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 24 minutes (8 sets) for calories:
45 seconds of Assault Bike
Hit these hard! Note calories achieved in each 45 second set.
Session 2 – Lactate Threshold
Against a 3-minute running clock…
12/9 Calories of Assault Bike
6 Burpee Box Jump-Overs
12/9 Calories of Assault Bike
Max Reps of Alternating Dumbbell Snatches
Rest 2 minutes and repeat for a total of six (6) sets.
Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 12/9…you’re finished when you hit 24/18 calories.
Session 3 – Aerobic Threshold
Every minute, on the minute, for 35 minutes:
Station 1 – 15-18/10-12 Calorie Row
Station 2 – 15 Dumbbell Thrusters
Station 3 – 40 Double-Unders
Station 4 – 10-12 Strict Pull-Ups
Station 5 – Seated Piked Double Leg Lifts x 30 reps
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50-Meter Catch Up
(one arm will always be stretched out front and the other arm will catch up to it then pull)
Rest 15-20 seconds
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:
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
Focus on form for your swim – maximize streamlines – control your breath in the swim – smooth and long is fast – stroke count should be within 1, no more than 2, of your warm up drill. Push the dryland portion.
FOR TIME:
Swim 25 Meters
1 Burpee
Swim 25 Meters
2 Burpees
Swim 25 Meters
3 Burpees
Swim 25 Meters
4 Burpees
Swim 25 Meters
5 Burpees
Swim 25 Meters
6 Burpees
Swim 25 Meters
7 Burpees
Swim 25 Meters
8 Burpees
Swim 25 Meters
9 Burpees
Swim 25 Meters
10 Burpees
– note your time –
Rest 60 seconds
Every minute, for 2 minutes:
Swim 50 Meters
Every 2 minutes, for 4 minutes:
Swim 100 Meters
Every minute, for 2 minutes:
Swim 50 Meters – focus on the pull
Rest 60 seconds
Every 50 seconds, for two sets:
Swim 50 Meters
Every 1:40, for two sets:
Swim 100 Meters
Every minute, for 2 minutes:
Swim 50 Meters – focus on the pull
Cool Down Technique Drills
Four sets of:
Streamlines for Distance