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 600 Meters
The goal here is consistentcy! Aim for a faster pace than you held the week of March 30.
Session 2 – Lactate Threshold
Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile PR Pace
Rest as needed
For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1200 meters. If you performed the 1000 meters the week of May 25, refer to your notes regarding required rest time as a good guage for how you will approach this effort.
Session 3 – Aerobic Threshold
For times:
Run 1600 Meters @ 85% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile Pace
Rest 60 seconds
Run 1600 Meters @ 90% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 95% of 1-Mile Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile Pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 40 minutes (10 sets) for times of:
Row 600 Meters
Your goal should be to maintain consistent pacing across all sets.
Session 2 – Lactate Threshold
Four sets for times of:
Row 1500 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. 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 4-minute rest.
Session 3 – Aerobic Threshold
Three sets for times of:
Row 2000 Meters @ 5k PR pace
Row 1000 Meters @ 60-65% of 5k PR pace
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Ten sets for calories of:
30 seconds of Assault Bike
Rest 30 seconds
At the 10 minute mark, rest 2 minutes and then repeat for a total of THREE sets. This piece will take a total of 34 minutes.
Session 2 – Lactate Threshold
Against a 90-second running clock…
10 Goblet Squats (32/24 kg)
10 Double Dumbbell Ground to Overhead (50/35 lb DBs)
Max Calories of Assault Bike in remaining time
Rest 90 seconds and repeat for a total of SIX sets.
Session 3 – Aerobic Threshold
For time:
100/70 Calorie Assault Bike or Bike Erg
1-Mile Sled Drag
100/70 Calorie Assault Bike or Bike Erg
Load sled so that you will be constantly moving for the full mile.
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50 Meter Finger-Tip Drag
Rest 20-30 seconds
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Followed by…
Four sets of:
25 Meter Breathe Every 5 Strokes
Rest 20-30 seconds
Main Set
Two sets of:
50 Meter Pull @ 60% effort
Rest 15 seconds
Followed by…
Two sets of:
100 Meter Breathe Every 3rd Stroke @ 70%
(focus on long streamlines off the wall)
Rest 30 seconds
Followed by…
Two rounds of:
200 Meter Freestyle @ 60%
20 Push-Ups
20 Air Squats
(use the push-ups and air squats as an opportunity to feel the transition to dryland movement and back into the water)
Cool Down Technique Work
Two sets of:
50 Meter Kick
Rest 15 seconds
Followed by…
Four sets of:
25 Meter Swim
(goal is to make the 25m in one breath, but be safe and take a breath or two if necessary)
Rest 20-30 seconds