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
Four sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 95% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 4-5 minutes
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
Compare results with week of April 13, 2020.
Followed by. . .
800 Meter Warm-Down Run
Session 3 – Aerobic Threshold
For times:
Run 3200 Meters @ 5k PR pace
Run 800 Meters @ 50% of 5k PR pace
Run 3200 Meters @ 5k PR pace
Note your heart rate at (1) the conclusion of the first 3200 meter interval; (2) the conclusion of your 800 meter recovery jog; and (3) the conclusion of your second 3200 meter interval. Note also how long it takes to return to under 80 bpm.
Rowing Sessions
Session 1 – VO2 Max Priority
For distance:
1 Minute of Rowing
2 Minutes of Easy Recovery Row
2 Minutes of Rowing
4 Minutes of Easy Recovery Row
3 Minutes of Rowing
6 Minutes of Easy Recovery Row
3 Minutes of Rowing
4 Minutes of Easy Recovery Row
2 Minutes of Rowing
2 Minutes of Easy Recovery Row
1 Minute of Rowing
Push your pace on the work intervals – somewhere between 90-95% effort; back off to 55-60% effort on the recovery portions.
Session 2 – Lactate Threshold
Four or Five sets of:
Row 1000 Meters @ 105-110% of your 2k PR pace
Rest 3-4 minutes
We will be re-testing your 2000 meter row next week (last tested on week of April 27). Accordingly, row these 5-10% faster than the pace you held for your 2k PR.
Session 3 – Aerobic Threshold
For time:
Row 6000 Meters @ 85-90% of 5k PR Pace
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Eight sets for times of:
25/18 Calorie Assault Bike
25 Jumping Air Squats
Rest 3 minutes
Record times for Assault Bike and total time after Air Squats.
Session 2 – Lactate Threshold
Against a 2:30-minute running clock…
60 second Wall Sit
30 Barbell Thrusters (20/15 kg)
Max Calories of Assault Bike or Bike Erg in remaining time
Rest 90 seconds and repeat for a total of EIGHT sets – 32 minutes for this portion.
Session 3 – Aerobic Threshold
Every 10 minutes, for 40 minutes (4 sets) for times of:
50/35 Calories of Rowing
50 Double-Unders
50 Air Squats
50/35 Calories of Assault Bike
Hit each set hard and note times for all four sets. The format of this workout is what we call a classic “Sh&^ Sandwich” with high effort, low complexity elements on each end sandwiching something slightly more complex in the middle. We love these workouts because times are often dictated by how committed someone is to pushing the simple elements and maintaining confidence in their skills to accomplish the more complex elements under fatigue.
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
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
Main Set
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.)
100 Meter EZ Swim
(count your strokes and stretch it out)
Rest 2-4 minutes
Test Week
Two sets of:
250 Meters @ 100% effort
Rest 4 minutes
Post times to comments!
Cool Down Technique Work
50 Meter Kick Only
followed by…
100 Meters – Drill of your choice