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 2 minutes, for as long as you can maintain pace…
Run 200 Meters @ 95+% of your 400m PR pace
Similar to last week…but this week you’re going to increase the pace you’re holding for the 200 meter repeats.
Session 2 – Lactate Threshold
Every 5 minutes, for 40 minutes (8 sets) for distances of:
3 Minutes of Running @ 1-Mile PR Pace
Walk or jog during the 2-minute rest period. It doesn’t matter how quickly you move, but avoid stopping completely or laying down. Work in this period to consciously return to nasal breathing and try to slow your respiratory rate as much as possible.
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
Every 6 minutes, for 36 minutes (6 sets) for distances:
3 Minutes of Rowing
Compare results with the week of November 2, 2020.
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
Six sets for times of:
Row 1000 Meters @ 2k PR Pace
Rest as little as needed
For this session, you must hold your 2k PR pace for each set. You will determine how much time you need in order to do so. Please note your total training time to complete this session.
Session 3 – Aerobic Threshold
Three sets for distances of:
3 Minutes of Rowing @ 20 s/m
3 Minutes of Rowing @ 22 s/m
2 Minutes of Rowing @ 24 s/m
2 Minutes of Rowing @ 26 s/m
2 Minutes of Rowing @ 28 s/m
Rest 3 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 35 minutes (7 sets) for times:
10 Burpee Box Jump-Overs (24″/20”)
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs
Goal for elite athletes is sub-2 minute rounds. If rounds are taking more than 3 minutes, please adjust the reps or calories such that you get at least two minutes of rest between sets.
Session 2 – Lactate Threshold
“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
Please adjust repetitions if you’re getting less than 60 seconds of rest in each set.
Session 3 – Aerobic Threshold
Every minute, on the minute, for 30 minutes (6 sets):
Station 1 – 100 Meter Farmer’s Carry or Sandbag Bear-Hug Carry
Station 2 – 50 Seconds of Double-Unders
Station 3 – 25 Kettlebell Swings
Station 4 – 20 Goblet Squats
Station 5 – 15/10 Calories of Assault Bike
You should be able to complete each station in 45-50 seconds. Please adjust the repetitions or distances to ensure that you’re falling under or within that range.
Swimming Technique Session
Warm-Up Technique Drills
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…
Four sets of:
25 Meter – Push off the wall and streamline for distance, then breathe every 3rd stroke
Rest 10-20 seconds
Followed by…
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
Main Sets
Pace Focus – Pick a pace that gives you no more than 10 seconds of rest on the 50 meter intervals, 20 seconds for the 100 meter intervals, and 40 seconds for the 200 Meter interval – and maintain that pace throughout the pyramid.
Four sets of:
50 Meters on the 35/40/45/50/55/60
Immediately followed by…
Two sets of:
100 Meters on the 1:10/1:20/1:30/1:40/1:50/2:00
Immediately followed by…
One set of:
200 Meters in 2:20/2:40/3:00/3:20/3:40/4:00
Immediately followed by…
Two sets of:
100 Meters on the 1:10/1:20/1:30/1:40/1:50/2:00
Immediately followed by…
Four sets of:
50 Meters on the 35/40/45/50/55/60
Cool Down Technique Drills
100 Meter Pull
Rest 20-30 seconds
100 Meter Kick – choose with or without a board, and try 25 meters of dolphin kick on your back