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 4 minutes, for 32 minutes (8 sets) for times:
Run 500 Meters @ 85-95% of your 400m PR pace
For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9).
Session 2 – Lactate Threshold
Ten rounds for distance of:
2 Minutes and 30 seconds of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace
Session 3 – Aerobic Threshold
For time:
Run 4.5 Miles @ 80-85% of 5k PR Pace
This effort should be sub-maximal, so take your 5k PR pace and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 250 Meters
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. These should be challenging…don’t be afraid to push the pace!
Session 2 – Lactate Threshold
Five sets for times of:
Row 1500 Meters
Rest 4 minutes
Goal is to hold your fastest paces from the week of January 31, 2022. If you didn’t perform that session, your goal should be to maintain consistent pacing across all five sets.
Session 3 – Aerobic Threshold
Every 10 minutes, for 40 minutes (4 sets) for times:
750 Meter Row
25 Toes to Bar or 40 V-Ups
25 Dumbbell Push Presses
750 Meter Row
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 6 minutes, for 36 minutes (6 sets of):
21/15 Calories of Rowing, Ski or Bike Erg
15 Empty Bar Thrusters
9 Bar-Facing Burpees
Session 2 – Lactate Threshold
Five sets for max calories/reps:
90 seconds of Rowing
Rest 30 seconds
30 seconds of Kettlebell Swings
Rest 30 seconds
30 seconds of Push-Ups
Rest 30 seconds
90 seconds of Assault Bike
Rest 90 seconds
Please note your total calories/reps per set, then sum them for your overall score.
Session 3 – Aerobic Threshold
Every 8 minutes, for 40 minutes (5 sets) for times:
25/18 Calories of Assault Bike
800 Meter Run
20 Kettlebell Swings or Goblet Squats
Note times for each set, then sum them for overall working time. Your goal is the lowest possible working time.
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds
Followed by…
100 Meter Kick with a Board
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Main Set
Two sets of:
100 Meter Stroke Count – try to maintain the same stroke count every 25 meters
Rest 20 seconds
100 Meter Kick – 25M on your right side, 25M on back, 25M on your left side, 25M on your stomach
Rest 20 seconds
200 Meter Stroke Count – same as 100 meter stroke count, but breathe every 3rd stroke
Rest as needed
Followed by…
Four sets of:
25 Meter Sprint – try not to breathe the last 15 meters
Rest 10-15 seconds
Followed by…
100 Meter Pull
Cool Down Technique Drills
200 Meter Drills of Your Choice