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 24 minutes (8 sets) for times:
Run 250 Meters @ 100+% of your 400m PR pace
We will be re-testing your 400 meter sprint next week (last tested on week of April 18).
Session 2 – Lactate Threshold
Four sets for times of:
Run 2000 Meters
Rest 4-6 minutes
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.
Session 3 – Aerobic Threshold
Two sets of:
Run 2 Miles @ 100% of 5k PR Pace
Rest only as much as necessary to repeat the effort
This should be treated as a test of how well you know your body. The goal is to rest as little as possible before tackling the second set and keeping your times within 10-20 seconds of each other. Be aggressive, and don’t worry if you are too aggressive and miss the second set. I would rather have you try to surprise yourself and fall a little short than be too hesitant.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 40 minutes 8 sets) for distances:
2 Minutes of Rowing
Be aggressive on these sets, but try to maintain a consistent pace. That will mean that you need to increase your RPE over the course of the eight sets.
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 April 25, 2022. 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
Three sets for distances of:
6 minutes of Rowing @ 80-85% of 2k PR Pace
6 Minutes of Rowing @ 85-90% of 2k PR Pace
Rest 3 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 28 minutes (7 sets) for times:
35/25 Calories of Assault Bike
Your goal should be to complete each set in less than 2 minutes. If you’re unable to complete the assigned calories in under two minutes, please reduce the number of calories so that you can maintain a stimulus of high intensity work followed by at least 2 and preferably more minutes of rest. Note any adjustments to the calories and times for each set.
Session 2 – Lactate Threshold
Complete as many rounds and reps as possible in 3 minutes of:
15/10 Calories of Assault Bike
20 Air Squats
5 Strict Pull-Ups
Rest 3 minutes and repeat for a total of SIX (6) sets.
Session 3 – Aerobic Threshold
Every 10 minutes, for 30 minutes (3 sets) for times of:
500 Meter Row
20 Burpee Box Jump-Overs (24″/20″)
30/20 Calories of Assault Bike
400 Meter Run
Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts
Followed by…
Two sets of:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 30 seconds between 50 Meter efforts
Followed by…
Two sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)
Followed by…
100 Meter EZ Swim
(count your strokes and stretch it out)
Rest 2-4 minutes
Main Set
Test Week!
Two or Three sets of:
250 Meters @ 100% effort
Rest 4 minutes
Post times to comments!
Cool Down Technique Drills
50 Meter Kick Only
Followed by…
100 Meters – Drill of your choice