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
Twelve sets for max distances:
30 seconds of Running @ 100% effort
Rest 90 seconds
This will take you 24 minutes – 5 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 December 28, 2020 for guidance.
Session 3 – Aerobic Threshold
Four sets for times of:
Run 2000 Meters @ 5k PR pace
Rest 2 Minutes
Rowing Sessions
Session 1 – VO2 Max Priority
Five sets for times of:
Row 300 Meters @ 500m PR pace
Rest 30 seconds
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 2 minutes and 30 seconds
Session 2 – Lactate Threshold
Every 10 minutes, for 40 minutes (4 sets):
3 Minutes of Rowing @ 90% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 100% of your 2k PR Pace
Same format and time domains as last week, but more aggressive pacing and one less set. 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 4 sets.
Session 3 – Aerobic Threshold
For time:
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 6 minutes, for 48 minutes (8 sets) for times:
40/30 Calories of Assault Bike
These sets should take less than 3 minutes. If you believe they will take more than 3 minutes, please reduce the calories such that you can maintain a sub-3:00 for each of the eight intervals.
Session 2 – Lactate Threshold
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Burpee Box Jump-Overs
20/15 Calories of Assault Bike
30 Air Squats
40 Double-Unders
Goal is to keep these sets consistent. Don’t come out so hot that you can’t hold your pace in the later sets.
Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 40 minutes of:
500 Meter Row
400 Meter Run
30/20 Calories of Assault Bike
20 Kettlebell Swings
10 Strict Pull-Ups
Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
25 Meter – Count Your Strokes (use Finis snorkel if possible)
Rest 10 seconds
Followed by…
Two sets of:
50 Meter Drill of Your Choice
Rest 15 seconds
Followed by…
Two sets of:
25 Meter Kick Only (with zoomers if possible)
Rest 10 seconds
Followed by…
One set of:
100 Meter Easy Swim – count your strokes and stretch it out
Main Sets
Two sets of:
100 Meter Time Trial – 100% effort
Rest 4 minutes
Post time to comments.
If you’d like, do one time trial with zoomers and one without.
Followed by…
Two rounds for time of:
50 Meter Swim
50 Meter Pull
50 Meter Kick
50 Meter Swim
Cool Down Technique Drills
100 Meter Drill of Choice