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
Six sets for times of:
Run 800 Meters
Rest 2 minutes
Push the pace. Keep your fastest and slowest times within 6 seconds of each other, but that final set should be a full effort to stay within your time window.
Session 3 – Aerobic Threshold
Three sets for times of:
Run 1600 Meters @ 80-85% of 5k PR pace
Run 400 Meters @ 90% of 5k PR pace
Run 400 Meters @ 55-60% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 40 minutes (10 sets) for times of:
Row 650 Meters
Your goal should be to maintain consistent pacing across all sets – at the same pace/500m as last week. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.
Session 2 – Lactate Threshold
Every 6 minutes, for 30 minutes (5 sets) for distances of:
4 Minutes of Rowing @ 1-second faster than 2k PR Pace
(easy recovery rowing during the 2-minute rest period)
Session 3 – Aerobic Threshold
For distance:
30 Minutes of Rowing
Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 30 minutes (10 sets), for Max Calories:
30 seconds of Assault Bike
(these should be maximal efforts every set)
30 seconds of Air Squats
If you have a weighted vest wear it!
Don’t be scared to push the pace on these and trust that you can maintain an aggressive pace and be able to recover in 2 minutes.
Session 2 – Lactate Threshold
Every 5 minutes, for 40 minutes (8 sets) for times:
20/15 Calorie Assault Bike
20/15 Calorie Row
20/15 Calorie Ski-Erg or Burpees
Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
6-10 Strict Handstand Push-Ups*
*Pick a rep scheme that you think you can do unbroken the first two sets – adding a deficit if necessary to make it appropriately challenging. If you aren’t proficient with these, you can perform 12-15 Dumbbell or Sandbag Push Presses.
Rest 3 minutes until the running clock reaches 15:00, and then…
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
6-10 Strict Pull-Ups*
*Pick a rep scheme that you think you can do unbroken the first two sets – adding weight if necessary to make it appropriately challenging. If you aren’t proficient with these, you can perform 20-25 banded lat pulldowns.
Rest 3 minutes until the running clock reaches 30:00, and then…
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
15 Burpees
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50 Meter Finger Tip Drag
Rest 20-30 seconds
Followed by…
Four sets of:
50 Meter Catch-Up Drill
Rest 30 seconds
Main Set
Do your 100’s on a pace that will allow you about 10 seconds of rest at about 70% effort- then maintain that pace for your 200’s. You need to maintain this same pace at 400 so you are probably going to feel very relaxed and slow as you start out.
Four sets of:
100 Meter Freestyle on one of the following intervals: 1:25/1:30/1:35/1:40/1:45/1:50/1:55/2:00
Followed by…
Two sets of:
200 Meter Freestyle on one of the following intervals: 2:50/3:00/3:10/3:20/3:30/3:40/3:50/4:00
Followed by…
One set of:
400 Meter Freestyle on one of the following intervals 5:40/6:00/6:20/6:40/7:00/7:20/7:40/8:00
(the goal is to try to maintain the same pace throughout)
Cool Down
One set of:
100 Meter Kick-Only
Followed by…
One set of:
100 Meter Pull-Only