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
Eight sets for max distances:
90 seconds of Running @ 90+% effort
Rest 2 minutes
This will take you 28 minutes – 12 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.
Session 2 – Lactate Threshold
Four sets for times of:
Run 1200 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 1200 meters. Refer to your notes from the week of October 19, 2020 for guidance.
Session 3 – Aerobic Threshold
For distances:
12 Minutes of Running @ 100% of 5k PR pace
4 Minutes of Recovery Jog/Walk
10 Minutes of Running @ 100% of 5k PR pace
4 Minutes of Recovery Jog/Walk
8 Minutes of Running @ 100% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 40 minutes (8 sets) for times of:
Row 750 Meters
Push your paces hard. See if you can hold your pace from last week. You have a little extra rest time this week, so trust your conditioning and be aggressive with your pacing.
Session 2 – Lactate Threshold
Four sets for times of:
Row 1500 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets. 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
For times:
Row 4000 Meters @ 5k PR pace
Row 1000 Meters @ 50% of 5k PR pace
Row 4000 Meters @ 5k PR pace
Note your heart rate at (1) the conclusion of the first 4000 meter interval; (2) the conclusion of your 1000 meter recovery row; and (3) the conclusion of your second 4000 meter interval. Note also how long it takes to return to under 80 bpm.
Compare your results to the week of October 26, 2020.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 3-minute clock:
15/10 Calories of Assault Bike or 20/15 Calorie Bike Erg
12 Burpees
12 Front or Goblet Squats
Max Reps of Double Unders in remaining time.
Rest 4 minutes and repeat for a total of FIVE (5) sets – 35 minutes total.
Session 2 – Lactate Threshold
Every 6 minutes, for 30 minutes (5 sets) for times:
25/20 Calorie Assault Bike
25/20 Calorie Row
25/20 Calorie Ski-Erg or Burpee
Rest until the running clock reaches 30:00, and then…
For time:
50/40 Calorie Assault Bike
50/40 Calorie Row
50/40 Calorie Ski-Erg or Burpee
Session 3 – Aerobic Threshold
Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – 400 Meter Run
Station 2 – 10 Dumbbell Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 24/16 Calories of Assault Bike
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
Station 5 – 60 seconds of Front Leaning Rest
Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
100 Meter Finger Tip Drag (with Finis Snorkel if possible*)
Stop every 25 meters and rest 10 seconds
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest as needed
200 Meter Breathe Every 3rd Stroke (with Zoomers if possible*)
Stop every 50 meters and rest 20 seconds
Rest as needed
Main Set
Four sets of:
100 Meters @ 70% effort
Rest 15 seconds
Practice flip turns on each end, and try to breathe every 3rd stroke throughout the effort.
Followed by…
One set of:
100 Meter Kick – try butterfly on your back or use a kickboard if less advanced
Cool Down Technique Drills
100 Meter Warm Down