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 400 Meters
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.
Session 2 – Lactate Threshold
One set of:
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
Session 3 – Aerobic Threshold
Two sets for times of:
Run 3200 Meters @ 90-95% of 5k PR pace
Rest 2 minutes
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
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)
Rest as needed, and then…
“2k Time Trial”
For time:
Row 2000 Meters
Compare results to the week of November 1, 2021. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.
Rest 60-90 seconds, and then…
For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%
Session 3 – Aerobic Threshold
Eight rounds for time of:
1000 Meter Row
24 Air Squats
12 Push-Ups
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Ten sets for times:
18/12 Calories of Assault Bike
12 Goblet Squats or 6 Sandbag Squats or 12 Walking Lunges with KBs
Rest 2-3 minutes between sets
Session 2 – Lactate Threshold
Every 2 minutes, for 20 minutes (10 sets) of:
12/9 Calories of Assault Bike
9 Kettlebell Swings
6 Strict Pull-Ups
Followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
15/10 Calories of Assault Bike
15 Push-Ups
Session 3 – Aerobic Threshold
“The Veteran”
Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lb DBs)
11 Burpees
Compare your results to November 11, 2021.
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meters Using Only One Arm
Rest 15 seconds
followed by…
Four sets of:
50 Meter Kick (with zoomers if possible)
Rest 20 seconds
followed by…
Four sets of:
25 Meter 1/2 Length with Closed Fist + 1/2 Regular
Rest 15 seconds
Main Set
Four sets of:
25 Meter Stroke Count – note your number of strokes for each set
Rest 15 seconds
followed by…
Two sets of:
50 Meter with Same Stroke Count per 25 Meters as above – note number of strokes
Rest 20 seconds
followed by…
One set of:
100 Meter with Same Stroke Count per 25 Meters as above
Cool Down Technique Drills
Four sets of:
25 Meters @ 70% effort
(focus on chin tuck and one goggle in, and one goggle out breathing)
followed by…
100 Meter Freestyle for efficiency