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!
*We also offer a FREE Online Mind-Muscle Mobility Class on Mondays & Fridays at 9am Pacific. Improve mobility, increase mind-muscle connection, strengthen end ranges, and prevent injury. Register here!
Running Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 400 Meters @ 85-90% of your 400m PR pace
For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9).
Session 2 – Lactate Threshold
For distances:
5 Minutes of Running @ 90% of 1-Mile PR Pace
Rest 2 minutes
5 Minutes of Running @ 80% of 1-Mile PR Pace
Rest 2 minutes
5 Minutes of Running @ 100% of 1-Mile PR Pace
Rest 2 minutes
5 Minutes of Running @ 80% of 1-Mile PR Pace
Session 3 – Aerobic Threshold
For time:
Run 4 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 4 minutes, for 32 minutes (8 sets) for times of:
Row 500 Meters 85-90% of your 500m PR pace
For the sake of clarity, if your 500m PR was 90 seconds, 90% is 100 seconds (90/.9) or 1:40/500m.
Session 2 – Lactate Threshold
Six sets for times of:
Row 1250 Meters
Rest 3 minutes
Your goal should be to maintain consistent pacing across all sets. We performed this the week of March 2, 2020, so check your results and set a good training goal.
Session 3 – Aerobic Threshold
For time:
Row 2000 Meters @ 80-85% effort
Row 2000 Meters @ 85-90% effort
Row 2000 Meters @ 90-95% effort
Row 2000 Meters @ 95-100% effort
Think of this effort in four quarters. You’re going to build your “effort” – not necessarily your pace – over the course of each quarter. The third quarter is almost always where races are won or lost. Most athletes have the mental fortitude and desire to win in to find a reserve of energy in the fourth quarter, but it’s the athletes who stay most focused on maintaining their pace and high effort in the third quarter that will have the advantage. Make that your fight for today, and then just hang on as well as you can for the fourth quarter. Please post both your results and how you felt at various points during this effort to the Invictus Engine Facebook page.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Five sets for times of:
5 Sandbag Cleans Over Shoulder
15/10 Calories of Assault Bike
10 Sandbag Squats
15/10 Calories of Assault Bike
Rest 4 minutes
Use a heavy sandbag, but one that you can successfully clean for a total of 25 reps over the course of the workout. Your goal will be to push hard each set and trust your ability to recover in the three-minute rest interval.
Session 2 – Lactate Threshold
Every 7 minutes, for 35 minutes (5 sets), for times:
500/400 Meter Row
30/22 Calorie Assault Bike
30 Down-Ups (burpee, no jump)
Goal is to keep these sub-6 minutes.
Session 3 – Aerobic Threshold
“The Running Dead”
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs)
1600 Meter Run
Please note that this is a tester workout for our aspiring competitive athletes. If you are uncomfortable with any of these movements or loads, please substitute or replace them. For example, if you are uncomfortable with a barbell deadlift, consider a Double Kettlebell Sumo Deadlift, or 100 Russian Kettlebell Swings.
Swimming Technique Session
Warm-Up Technique Drills
100 Meters – mix up finger tip drag, and thumb brushing by thigh
Rest 30 seconds
50 Meter Pull
Rest 15 seconds
50 Meter Kick
Rest 15 seconds
50 Meter Freestyle
Main Set
Goals – You should get 10 seconds of rest on the 25 meter intervals, and then pick the corresponding pace for the 50’s and 100’s. Try to maintain the same stroke count throughout the workout.
Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds
Followed by…
Four sets of:
50 Meters @ 75% effort (count your strokes)
on the following intervals: 50/1:00/1:10/1:20/1:30/1:40
Followed by…
Four sets of:
100 Meters @ 70% effort (count your strokes)
on the following intervals: 1:40/2:00/2:20/2:40/3:00/3:20
Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds
Cool Down Technique Work
50 Meter Pull
(count your strokes – high elbows, long strokes-reach for your entry and finish long at the thigh)
Rest as needed
50 Meter Kick
(try 25 meters of butterfly kick on your back)
Rest as needed
50 Meter Drill of Your Choice
Rest as needed
50 Meter Kick
Rest as needed
50 Meter Pull
(count your strokes and compare to the first 50 meters)
Monday – MM Session – VO2 Max – 2:31, 2:40, 2:53, 3:20, 3:04 (125# Sandbag)