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 24 minutes (8 sets) for times of:
Run 200 Meters @ 100% of your 400m PR pace
Jog 200 Meters @ active recovery pace
Session 2 – Lactate Threshold
Five sets of:
Run 400 Meters @ 90% of 1-Mile PR Pace
Run 400 Meters @ 85% of 1-Mile PR Pace
Run 400 Meters @ 95+% of 1-Mile PR Pace
Rest 3 minutes
Session 3 – Aerobic Threshold
Four sets for times of:
Run 1600 Meters @ 5k PR pace
2 Minutes of Jogging at Active Recovery Pace
Refer to your notes from the week of November 16, 2020 for guidance.
Rowing Sessions
Session 1 – VO2 Max Priority
Five sets for times of:
Row 250 Meters @ 500m PR pace
Rest 30 seconds
Row 200 Meters @ 500m PR pace
Rest 30 seconds
Row 150 Meters @ 500m PR pace
Rest 30 seconds
Row 100 Meters @ 500m PR pace
Rest 2 minutes and 30 seconds
Session 2 – Lactate Threshold
Every 10 minutes, for 50 minutes (5 sets):
3 Minutes of Rowing @ 90% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 95% of your 2k PR Pace
Walk, jog or row lightly during the 3 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 3-minute rest period for all 5 sets.
Compare results to the week of November 23, 2020.
Session 3 – Aerobic Threshold
For time:
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m
We are continuing our focus on strokes per minute again this week. Pay close attention to your power output and times for each segment and start to learn how you operate best for longer endurance efforts. Are you more efficient and effective with a slower stroke count and higher output, or with an increased stroke count? Which do you find easier to sustain? Use these sessions as learning opportunities and make note of your findings.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 90 seconds, for 45 minutes, for max calories:
30 seconds of Assault Bike
Goal is to maintain the same pace as last week. This is the last iteration of this progression. Push yourself hard and see if you can hold a consistent pace for all 30 sets. You’re only doing a total of 15 minutes of work in this 45-minute piece, so when it’s time to work, PUSH!
Session 2 – Lactate Threshold
Every 4 minutes, for 28 minutes (7 sets) for times:
20/15 Calorie Assault Bike
20 Air Squats
10 Burpees
Try to keep your sets within 5 seconds of each other from fastest to slowest. Think about where you can push, and where you need to back off in order to hold yourself as close to redline as possible without crossing that barrier from which you cannot recover.
Session 3 – Aerobic Threshold
Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
100 Double-Unders
25 Toes to Bar or 40 V-Ups
25 Dumbbell Push Presses
400 Meter Run
Compare results to week of September 7, 2020.
Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
25 Meter Finger Tip Drag (with Finis Snorkel if possible*)
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 10 seconds
Followed by…
Two sets of:
50 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 20 seconds
Followed by…
Two sets of:
25 Meter Kick (with zoomers if possible)
Rest 10 seconds
Main Sets
Two sets of:
25 Meter Kick
Rest 15 seconds
50 Meter Pull
Rest 30 seconds
50 Meter Swim (freestyle)
Rest 30 seconds
50 Meter Swim (freestyle)
Rest 30 seconds
50 Meter Pull
Rest 30 seconds
25 Meter Kick
Rest 2 minutes
followed by…
Two sets of:
25 Meter Swim @ 70% (with zoomers if possible)
Rest 15 seconds
followed by…
Two sets of:
50 Meter Swim @ 70% (with zoomers if possible)
Rest 30 seconds
followed by…
Two sets of:
25 Meter Swim @ 100% (with zoomers if possible)
Rest 30-45 seconds
Cool Down Technique Drills
100 Meter Drill of Choice or Freestyle (with finis snorkel)