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 30 minutes (10 sets) for times:
Run 200 Meters @ 105% of your 400m PR pace
Speed intervals this week, and we will re-test your 400m times the week of February 3. Run these 5% faster than the pace you held for your 400m PR – so if your 400m PR was 60 seconds, you’ll aim to finish the 200 meters in 28.5 seconds each set. (60/1.05/2)
Session 2 – Lactate Threshold
800 Meter Warm-Up Run
Followed by. . .
Two sets of:
Run 200 Meters @ 80-85%
Rest as needed
Followed by. . .
“1-Mile Time Trial”
For time:
Run 1600 Meters
Followed by. . .
800 Meter Cool-Down Run
Session 3 – Aerobic Threshold
For pacing and efficiency:
45-60 Minutes of Running
This week’s effort is NOT about how fast or far you can run. Instead, I want you to focus on calm, relaxed running and nasal breathing. Determine how you can move most efficiently and “feel” the rhythm of the effort. This session should feel good, not exhausting, so pace accordingly. If possible, perform this outside in some terrain; I grew up in Oregon, and nothing was as peaceful as forest trail running. Find a place that you can make this an enjoyable effort connecting to your breath and movement.
If you have a heart rate monitor, please note your heart rate at any point that you lose the ability to maintain nasal-only breathing. This will help you to learn to pace when you don’t have the benefit of heart rate monitors.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 40 minutes (10 sets) for distances:
90 seconds of Rowing
Huge challenge and achievement if you are successful…try to maintain last week’s pace again this week. You get a bit more rest and it’s two fewer sets, so dig in and make it happen!
Session 2 – Lactate Threshold
Three sets for times of:
Row 2000 Meters @ 90% of 2k PR pace
Rest 4-5 minutes
Session 3 – Aerobic Threshold
Two sets for distances:
16 Minutes of Rowing @ 85% effort
Rest 2-4 minutes
Like last week, I want you to go by effort instead of a set pace based on a known distance effort. You should be working hard, but always feel like you could pick up intensity during this session. Learn what it feels like to sit into a strong, sustained effort.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Five sets for max calories/reps of:
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Devil’s Press (50/35 lb DBs)
Rest 4 minutes
Please record seperate scores each set.
1. Calories in 60 seconds
2. Reps in 60 seconds
Session 2 – Lactate Threshold
Every 4 minutes, for 32 minutes (8 sets) for times:
15/10 Calorie Row
50-Foot Burpee Broad Jump
12/9 Calorie Assault Bike
Note times for all eight sets.
Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 40 minutes of:
Row 500 Meters or Bike Erg 1000 Meters
50-Foot Handstand Walk or Wall-Facing Handstand Marching x 50 reps
10 Strict Handstand Push-Ups or L-Seated DB Presses
50-Foot Handstand Walk or Wall-Facing Handstand Marching x 50 reps
50/35 Calories of Assault Bike or Ski Erg
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 Work
200 Meter Freestyle for efficiency