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 24 minutes (8 sets) for times:
Run 250 Meters @ 105% of your 400m PR pace
Try to run these 5% faster than the pace you held for your 400m PR – so if your 400m PR was 60 seconds, you’ll aim to finish the 200 meters in 28.5 seconds each set. (60/1.05/2)
Session 2 – Lactate Threshold
Six sets for times:
800 Meter Run @ 1-Mile PR Pace
10 Burpees
Rest 3-4 minutes
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
Every 5 minutes, for 30 minutes (6 sets) for times:
500 Meter Row
5 Wall Walks
Session 2 – Lactate Threshold
Every 9 minutes, for 45 minutes (5 sets) for times:
Row 1500 Meters*
*Row the first 700 meters @ 2k PR Pace; the next 500 meters @ 5k PR pace, and then sprint the final 300 meters @ 100% effort.
Session 3 – Aerobic Threshold
“Row 40”
For distance:
40 Minutes of Rowing
Compare your result with that from the week of January 3, 2022. 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
Every 4 minutes, for 32 minutes (8 sets) for times:
20/15 Calories of Assault Bike
120-Foot Shuttle Run (30′ increments)
These intervals should allow for a minimum of 90 seconds, and preferably more than 2 minutes, of rest between work sets.
Session 2 – Lactate Threshold
Every 5 minutes, complete the following in teams of two for times:
*Station 1 – 800 Meter Relay Run (400m each)
*Station 2 – 1000 Meter Relay Row or Ski Erg (500m each)
*Station 3 – 800 Meter Relay Run (400m each)
*Station 4 – 100 Meters of Walking Lunges with Kettlebell (24/16 kg KB – partition between partners as needed)
*Station 5 – 800 Meter Relay Run (400m each)
*Station 6 – 80 Burpee Broad Jumps (3′ Minimum – alternate every jump)
*Station 7 – 800 Meter Relay Run (400m each)
*Station 8 – 1000 Meter Relay Row or Ski Erg (500m each)
If you don’t have a partner, simply cut the work in half and note your times for each station. Goal is to push hard when it’s your turn to work, and rest enough to repeat that effort while your partner is working.
Did you know that Hyrox races have various pairs and team divisions that allow athletes to work together to complete the race? These various divisions make Hyrox accessible to athletes of varying abilities, so if your running endurance isn’t quite up for 8km of running, grab a friend or three and sign-up for Hyrox Los Angeles as a pair or on a team! Please click here to register, and use INVICTUSATHLETELA for a 25% discount!
Session 3 – Aerobic Threshold
Five rounds for time:
400 Meter Run
12 Alternating Lunges with Farmer’s Carry
12 Front-Racked Kettlebell Squats or Goblet Squats
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count @ 50% pace
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 15 seconds between each 50 Meter effort
Followed by…
Four sets of:
50 Meter Thumb to Thigh @ 50% pace
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 15 seconds between 50 Meter efforts
Followed by…
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 seconds between each 25 Meter effort
Followed by…
Four sets of:
Streamlines off the wall on your back for distance
(this is drill prep for flip turns)
Rest as needed
Main Set
Every 30 seconds, for 2 minutes (4 sets):
Swim 25 Meters – Pull-Only
Followed by…
Every 45 seconds, for 3 minutes (4 sets):
Swim 25 Meters – Kick-Only
Followed by…
Every 20 seconds, for 80 seconds (4 sets):
Swim 25 Meters – focus on high hips and good positioning
Cool Down Technique Drills
Four sets of:
Swim 50 Meters – Stroke Count and Breathe every 5th stroke
Rest 15 seconds between each 50 Meter effort
If you have flip turns, perform them…even if they’re not very good at this point.
Four sets of:
Streamlines for distance
Rest as needed