Welcome to Invictus Engine! – You’ll see below that the format of our program 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 1 – VO2 Max Priority
- Wednesday – Rowing Session 2 – Lactate Threshold Priority
- Saturday – Running Session 3 – Aerobic Threshold Priority
Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:
- Monday – Running Session 1 – VO2 Max Priority
- Tuesday – Mixed-Modal Session 2 – Lactic Endurance Priority
- Wednesday – Rowing Session 2 – Lactate Threshold Priority
- Thursday – Swimming Technique Session
- Friday – Mixed-Modal Session 2 – VO2 Max Priority
- Saturday – Running Session 3 – 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 “Running Session 2” or “Mixed-Modal Session 1” 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 40 minutes (10 sets) for times:
Run 200 Meters @ 90% of your 400m PR pace
Run 200 Meters @ 100% of your 400m PR pace
Note how this effort felt compared to the week of December 2, 2019.
Session 2 – Lactate Threshold
One set of:
Run 1600 Meters @ 85% of 1-Mile Pace
Run 800 Meters @ 90% of 1-Mile Pace
Run 800 Meters @ 75% of 1-Mile Pace
Run 1600 Meters @ 80-85% of 1-Mile 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 distances:
75 seconds of Rowing
See if you can keep the same paces as last week…just need to hold on for 15 more seconds.
Session 2 – Lactate Threshold
One set of:
Row 2000 Meters @ 85% of 2k PR Pace
Row 1000 Meters @ 90% of 2k PR Pace
Row 1000 Meters @ 75% of 2k PR Pace
Row 2000 Meters @ 80-85% of 2k PR Pace
Session 3 – Aerobic Threshold
For time:
Row 10,000 Meters
Take this effort by feel, never exceeding 80% of your perceived rate of exertion, but feel free to take it even easier if you’re feeling tired or sore.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Five sets of:
30/20 Calorie Assault Bike
Immediately followed by. . .
60 seconds of Sandbag Squats (bear hug hold; light loading)
Rest 4-6 minutes
Note the following for each set:
1. Time to complete 30/20 Calorie Assault Bike
2. Total Unbroken Sandbag Squats
*If you do not have access to a sandbag perform with light kettlebells held in the front rack position.
Session 2 – Lactate Threshold
Every 4 minutes, for 32 minutes (8 sets) for times:
15/9 Calories of Assault Bike
9 Burpees
15/9 Calories of Assault Bike
Note times for all eight sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.
Session 3 – Aerobic Threshold
For time:
50 Calories of Rowing
10 Calories of Assault Bike
200 Meter Run
40 Calories of Rowing
20 Calories of Assault Bike
200 Meter Run
30 Calories of Rowing
30 Calories of Assault Bike
200 Meter Run
20 Calories of Rowing
40 Calories of Assault Bike
200 Meter Run
10 Calories of Rowing
50 Calories of Assault Bike
200 Meter Run
Compare results to week of November 25, 2019.
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 10-15 seconds
Followed by…
Two sets of:
25 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 10-15 seconds
Main Set
Pick a pace where you get at least 3 seconds on the 25 meter intervals, 6 seconds on the 50 meter intervals and 10 seconds or more on the 100 meter intervals while swimming at 70 % effort.
Two sets of:
25 Meters
Performed on intervals of every 20, 25, 30, 35 or 40 seconds.
followed by…
Two sets of:
50 Meters
Performed on intervals of every 40, 50, 1:00, 1:10 or 1:20.
followed by…
Two sets of:
100 Meters
Performed on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.
followed by…
Four sets of:
50 Meters on intervals of 40, 50, 1:00, 1:10 or 1:20.
followed by…
Two sets of:
100 Meters on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.
followed by…
One set of:
200 Meters on intervals of every 2:40, 3:20, 4:00, 4:40 or 5:20.
Cool Down Technique Work
100 Meter Freestyle (slow and efficient)