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 36 minutes (12 sets) for times:
Run 300 Meters
Your goal should be to run these at a pace at least 5 seconds faster than your 400m splits for your 1600 meter PR. Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. Walk or jog during your rest periods.
Session 2 – Lactate Threshold
Five sets for times of:
Run 1000 Meters @ 100% of 1-Mile PR Pace
Rest as needed
For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1000 meters.
Session 3 – Aerobic Threshold
For times:
Run 1600 Meters @ 85-90% of 5k PR pace
Run 1600 Meters @ 90-95% of 5k PR pace
Run 800 Meters @ 55-60% of 5k PR pace
Run 1600 Meters @ 85-90% of 5k PR pace
Run 1600 Meters @ 90-95% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
“Rowman Holiday”
Every 3 minutes, for 36 minutes (12 sets) for max meters:
60 seconds of Rowing
Set the monitor for 60 seconds of work and 2 minutes of rest. Note meters per set and total meters rowed for all twelve sets. This is a test that we will revisit at least quarterly, so go hard and record your scores.
Session 2 – Lactate Threshold
Six sets for times of:
Row 1250 Meters
Rest 3 minutes
Your goal should be to maintain consistent pacing across all sets. We performed this the week of November 2, 2020, so check your results and set a good training goal.
Session 3 – Aerobic Threshold
Two sets for distances:
20 Minutes of Rowing
Rest 5 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 6 minutes, for 48 minutes (8 sets) for times of:
40/30 Calories of Assault Bike
Note times for each of the eight sets. Your goal is lowest total time across the ful workout.
Session 2 – Lactate Threshold
Every minute, on the minute, for 40 minutes (10 sets):
Minute 1: 20-22/15-18 Calorie Ski-Erg or Burpee
Minute 2: 20-22/15-18 Calorie Row
Minute 3: 20-22/15-18 Calorie Assault Bike
Minute 4: Rest
Session 3 – Aerobic Threshold
A little holiday treat, Invictus style. Perform the movements to the tune of “12 Days of Christmas”
1 – 100 Meter Run or 25 Double-Unders
2 – Power Cleans (135/95 lbs)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (45/30 lbs)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lbs)
12 – Shoulder to Overhead (135/95 lbs)
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Meter Run or 25 Double-Unders
2 – 2 Power Cleans; 100 Meter Run or 25 Double-Unders
3 – 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
4 – 4 Dumbbell Ground to Overhead; 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
. . . and so on.
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 Pull
Rest 20-30 seconds
Followed by…
Four sets of:
25 Meter Breathe Every 5 Strokes
Rest 20-30 seconds
Main Set
Two sets of:
50 Meter Pull @ 60% effort
Rest 15 seconds
Followed by…
Two sets of:
100 Meter Breathe Every 3rd Stroke @ 70%
(focus on long streamlines off the wall)
Rest 30 seconds
Followed by…
Two rounds of:
200 Meter Freestyle @ 60%
20 Push-Ups
20 Air Squats
(use the push-ups and air squats as an opportunity to feel the transition to dryland movement and back into the water)
Cool Down Technique Drills
Two sets of:
50 Meter Kick
Rest 15 seconds
Followed by…
Four sets of:
25 Meter Swim
(goal is to make the 25m in one breath, but be safe and take a breath or two if necessary)
Rest 20-30 seconds