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
Twenty (20) sets for times of:
Run 200 Meters @ 100% of 1-Mile Pace
Rest 30 seconds
If you reach a point where you are unable to hold your pace, rest an additional 60 seconds and then resume your paces and the 30 second rest for as long as possible.
Session 2 – Lactate Threshold
Four sets for times of:
Run 1200 Meters
Rest 3 minutes
There is no prescribed percentages for this effort. Push your pace by feel and hang on for the full distance. Expect that your RPE will need to increase in each of the four sets in order to maintain consistenciy in distances for each set.
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 6 minutes, for 36 minutes (6 sets) for times of:
Row 750 Meters
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 six sets.
Session 2 – Lactate Threshold
Six sets for times of:
Row 1250 Meters
Rest 3 minutes
Session 3 – Aerobic Threshold
For time:
Row 10,000 Meters
There is no prescribed percentages for this effort. Push your pace by feel and hang on for the full distance.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Twenty Four (24) sets of:
30 seconds of Assault Bike
Rest 60 seconds
Be consistent across the 24 sets. A good goal would be to maintain 12-14/8-10 calories every 30 seconds.
Session 2 – Lactate Threshold
Every minute, on the minute, for 5 minutes for max calories/reps:
Minute 1 – 60 seconds of Assault Bike
Minute 2 – 12 Front-Racked Dumbbell Reverse Lunges
Minute 3 – 60 seconds of Ski Erg or Double-Unders
Minute 4 – 12 Dumbbell Thrusters (50/35 lb DBs)
Minute 5 – 60 seconds of Rowing
Rest 3 minutes, and repeat for a total of THREE SETS.
For each set post your calories or reps achieved on each of the three scored segments:
1. Assault Bike (calories)
2. Ski Erg (calories) or Double-Unders (reps)
3. Rowing (calories)
Session 3 – Aerobic Threshold
Every 12 minutes, for 36 minutes (3 sets) for times of:
50/35 Calories of Assault Bike
30 Burpee Box Jump-Overs (24″/20″)
800 Meter Ski Erg, Row or Run
If you believe this will take you more than 10 minutes to complete a set, please shorten the distance of the run or Row.
Swimming Technique Session
Warm-Up Technique Drills
Please review this tutorial for tips on proper kicking mechanics! The video of kicking drills off the wall is a great tool and visual – notice how little bend there is in the knee; the surface area of the leg is like a whip, flexible ankles and pointed toes.
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds
Followed by…
100 Meter Kick with a Board
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Main Set
Two sets of:
100 Meter Stroke Count – try to maintain the same stroke count every 25 meters
Rest 20 seconds
100 Meter Kick – 25M on your right side, 25M on back, 25M on your left side, 25M on your stomach
Rest 20 seconds
200 Meter Stroke Count – same as 100 meter stroke count, but breathe every 3rd stroke
Rest as needed
Followed by…
Four sets of:
25 Meter Sprint – try not to breathe the last 15 meters
Rest 10-15 seconds
Followed by…
100 Meter Pull
Cool Down Technique Work
200 Meter Drills of Your Choice
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
9 – 11 Cal Bike each rounds
Let’s Work Hard