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 max distances:
60 seconds of Running @ 100% effort
Rest 90 seconds
This will take you 25 minutes – 10 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods. Last week you ran for 45 seconds…try to maintain that pace for an extra 15 seconds.
Session 2 – Lactate Threshold
Three sets for times of:
Run 1600 Meters
Rest 4 minutes
Goal is to have the lowest possible total time. In order to do so, you will have to monitor your pacing to maintain some consistency over the course of the three sets. Please post all three times and your sum total time – e.g., 6:20 + 6:26 + 6:22 = 19:08.
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.
Compare results to the week of June 1, 2020…new pacing off of the week of July 13 5k test.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 40 minutes (10 sets) for times of:
Row 600 Meters
Your goal should be to maintain consistent pacing across all sets – aim for all sets at a faster 500m pace than you were able to hold the week of July 27, 2020.
Session 2 – Lactate Threshold
Three sets for times of:
Row 2000 Meters
Rest 4 minutes
Goal is to have the lowest possible total time. In order to do so, you will have to monitor your pacing to maintain some consistency over the course of the three sets. Please post all three times and your sum total time – e.g., 6:20 + 6:26 + 6:22 = 19:08.
Session 3 – Aerobic Threshold
For time:
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m
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 – 24 minutes total for the session.)
Session 2 – Lactate Threshold
Complete rounds of 21, 15 and 9 reps for time of:
Calories of Assault Bike
Burpee to Target 6″ Above Standing Reach
Rest until the running clock reaches 10:00, and then…
Complete rounds of 21, 15 and 9 reps for time of:
Calories of Assault Bike
Burpee Box Jump-Overs (24″/20″)
Rest until the running clock reaches 20:00, and then…
Complete rounds of 21, 15 and 9 reps for time of:
Calories of Assault Bike
Burpee Box Jump-Overs (30″/24″)
Session 3 – Aerobic Threshold
Five sets for max calories/reps of:
60 seconds of Rowing or Ski Erg
60 seconds of Alternating Single-Arm Dumbbell Hang Clean to Overhead
60 seconds of Bike Erg or Assault Bike
60 seconds of Alternating Single-Arm Devil’s Press
Rest 60 seconds
Swimming Technique Session
http://www.swimsmooth.com/kick.html
Please review the tutorial below for tips on proper kicking mechanics! The video of kicking drills off the wall is a great tool and visual – notice how little bend there is in the knee; the surface area of the leg is like a whip, flexible ankles and pointed toes.
Warm-Up Technique Drills
Four sets of:
50 Meter Kick Focus – count 3 kicks per arm stroke
Rest 20-30 seconds
Followed by…
Two sets of:
50 Meter Pull
Rest 20-30 seconds
50 Meter Kick
Rest 20-30 seconds
Followed by…
Four sets of:
50 Meter Build-Ups – start at 50% and finish at 85%
Rest 20-30 seconds
Main Set
Four sets of:
100 Meter Kick – 25M on your stomach, 25M on right side, 25M on left side, 25M on back (can be butterfly)
Rest 20-30 seconds
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Followed by…
Four sets of:
100 Meter Swim – build each 100M, starting easy and finishing each hard
(focus on good body position – chin tucked, hips up, waterline at forehead)
Rest 20-30 seconds
Followed by…
Two sets of:
100 Meter Kick – 25M on your stomach, 25M on right side, 25M on left side, 25M on back (can be butterfly)
Rest 20-30 seconds
Cool Down Technique Work
Two sets of:
50 Meter Kick
Rest 15 seconds