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
Sixteen sets for max distances of:
45 Seconds of Running @ 85-90% of 400m PR pace
Rest 90 seconds
This session will take 36 minutes. Note the total distance achieved over the course of the 16 sets.
Session 2 – Lactate Threshold
Eight sets for times of:
Run 600 Meters
Rest 60 seconds
Run these 600s as quickly as possible, but without a drop off of more than 8 seconds between your fastest and slowest intervals. That means you’ll need to increase your perceived rate of exertion over the course of the 8 sets.
Session 3 – Aerobic Threshold
For time:
Run 1600 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 2400 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 1600 Meters @ 85% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 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
Four sets for distances of:
4 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
2 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 2-3 minutes
Session 3 – Aerobic Threshold
For time:
Row 5,000 Meters
This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training.
If you were following the program the week of September 7, 2020, please compare your results to then!
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 24 minutes (8 sets) for max calories:
45 seconds of Assault Bike
Hit these hard, but aim for consistent results across all eight sets. To maintain roughly the same number of calories each set, you’ll need to feel your perceived rate of exertion rise each set, reaching maximal effort around set 6 or 7…and hanging on in your final set.
Session 2 – Lactate Threshold
Every 6 minutes, for 30 minutes (5 sets) for times:
20/15 Calories of Machine*
8 Burpee Box Jump-Overs (30/24″)
15/12 Calories of Machine*
8 Burpee Box Jump-Overs (30/24″)
9 Calories of Machine*
Set 1: Assault Bike
Set 2: Row
Set 3: Bike Erg
Set 4: Ski-Erg
Set 5: Dealer’s Choice
Session 3 – Aerobic Threshold
Complete as many meters/calories as possible in 40 minutes of:
1000 Meter Row or Ski-Erg
2000 Meter Bike Erg or 50/35 Calorie Assault Bike
*Every 5 minutes, including at 3,2,1,GO! perform the following…
7 Toes-to-Bar
5 Strict Pull-Ups
3 Bar Muscle-Ups
You will perform the triplet a total of 8 times over the course of the 40 minutes – the first interval with 0:00 on the clock, and the final interval with 35:00 on the clock.
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts
Followed by…
Four sets of:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 30 seconds between 50 Meter efforts
Followed by…
Four sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)
Main Set
SWIMMING TEST WEEK
Choose either Option 1 or Option 2 and try to hold the same time for each set.
Option 1
Every two minutes, for 16 minutes (8 sets) of:
Swim 25 Meters @ 100%
Immediately followed by…
Every three minutes, for 18 minutes (6 sets) of:
Swim 50 Meters @ 100%
Option 2
Every 4 minutes, for 24 minutes (6 sets) of:
Swim 100 Meters @ 100%
Cool Down
200 Meters – Drill of Your Choice