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
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Rest as needed, and then…
“400 Meter Time Trial”
For time:
Run 400 Meters @ 100%
This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress. Compare today’s results to the week of October 18, 2021.
Rest 60-90 seconds, and then…
For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%
Session 2 – Lactate Threshold
For times:
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 85% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90-95% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile PR Pace
Session 3 – Aerobic Threshold
For time:
Run 2400 Meters @ 80-85% of 5k PR Pace
Run 1600 Meters @ 100% of 5k PR Pace
Run 2400 Meters @ 75-80% of 5k PR Pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 36 minutes (12 sets) for distances:
60 seconds of Rowing
Session 2 – Lactate Threshold
Every 5 minutes, for 40 minutes (8 sets) for times:
500 Meter Row
20 Kettlebell Swings
10 Push-Ups
Note working time for each set and then sum them for total working time.
Session 3 – Aerobic Threshold
For max distance:
30 Minutes of Rowing*
*Every 3 minutes, including at 3,2,1,GO, perform the following:
3 Burpees Over the Erg
6 Alternating Dumbbell or Kettlebell Snatches
12 Jumping Lunges
Last week’s effort is a pretty good proxy for how you may approach the pacing of this effort. Please review notes and drop your thoughts into the Invictus Engine Facebook group.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 90 second clock, perform the following…
9/6 Calories of Assault Bike
9 Burpees Over the Rowing Erg
Max Calories of Rowing in the Remaining Time
Rest 90 seconds between sets and repeat for a total of eight (8) sets.
Session 2 – Lactate Threshold
Every 6 minutes, for 30 minutes (5 sets) for times:
20 Wall Ball Shots
30 Double-Unders
400 Meter Run
Please note times for each set and then sum them for total working time.
Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 30 minutes of:
50 Calories of Assault Bike
25 Burpee Box Jump-Overs
50 Calories of Rowing
15 Devil’s Presses
30 Dumbbell Push Presses
-OR-
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
400 Meter Run
30 Air Squats
20 Push-Ups
If possible, please try to track your splits for each set. The goal is consistent splits for all rounds throughout the 30 minutes.
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 10-15 seconds
followed by…
Four sets of:
50 Meter Thumb to Thigh (with Finis Snorkel if possible)
Rest 15-20 seconds
followed by…
Four sets of:
25 Meter 1/2 Length with Closed Fist + 1/2 Regular
Rest 10-15 seconds
Main Set
Four sets of:
100 Meters
Rest 30 seconds
followed by…
100 Meter Pull
followed by…
100 Meters @ 50% – count your strokes
(focus on long, even strokes)
followed by…
100 Meter Kick (with zoomers if possible)
followed by…
Four sets of:
50 Meters – Drill of Your Choice (with Finis snorkel if possible)
Rest 20-30 seconds
Cool Down Technique Drills
200 Meter Drills of Your Choice