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
Eight sets for times of:
Run 200 Meters @ 100% of your 400m PR pace
Jog 200 Meters @ active recovery pace
Run 200 Meters @ 100% of your 400m PR pace
Rest 2 minutes
Session 2 – Lactate Threshold
Four sets for times of:
Run 1200 Meters @ 85-90% of 1-Mile PR Pace
Rest 2 minutes
Session 3 – Aerobic Threshold
For times:
Run 2 miles @ 85-90% of 5k PR Pace
Rest 2 minutes (walking recovery)
Run 1 mile @ 85-90% of 5k PR Pace
Rest 2 minutes (walking recovery)
Run 2 miles @ 85-90% of 5k PR Pace
Rowing Sessions
Session 1 – VO2 Max Priority
Eight sets for times of:
Row 250 Meters @ 100% of your 500m PR pace
Rest 30 seconds
Row 250 Meters @ 100% of your 500m PR pace
Rest 90 seconds
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 February 22, 2021). Accordingly, row these 5-10% faster than the pace you held for your 2k PR.
Session 3 – Aerobic Threshold
Five sets for times of:
Row 2000 Meters @ 80-85% of 2K PR Pace
Rest 2 minutes
Your goal should be to maintain consistent pacing across all sets. 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 rest interval. Please post your heart rate numbers to comments, as well as your times.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Four sets for max calories/reps of:
60 seconds of Assault Bike
Rest 60 seconds
UNBROKEN Dumbbell Thrusters (50/35 lbs)
Rest 4 minutes
Please record seperate scores each set.
1. Calories in 60 seconds
2. Total Unbroken Thrusters
Unbroken means one continuous movement. The set ends if there is any pause longer than a single breath at any point during the repetition.
Session 2 – Lactate Threshold
Every 3 minutes, for 24 minutes (8 sets) for times:
15/12 Calorie Row
12 Dumbbell Box Step Ups (50/35 lbs to 24″/20″)
9 Burpees Over the Erg
Session 3 – Aerobic Threshold
Three rounds for time of:
800 Meter Row or 1600 Meter Bike Erg
60 Double-Unders
40 Air Squats
20 Dumbbell Push Presses
10 Strict Pull-Ups
800 Meter Run
Swimming Technique Session
Warm-Up Technique Drills
Four 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
Followed by…
Four 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
Followed by…
Four 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.)
Main Set
Choose either Option 1 or Option 2 and try to hold the same time for each set.
Option 1
Every two minutes, for 16 minutes (8 sets) of:
Swim 25 Meters @ 100%
Immediately followed by…
Every three minutes, for 18 minutes (6 sets) of:
Swim 50 Meters @ 100%
Option 2
Every 4 minutes, for 24 minutes (6 sets) of:
Swim 100 Meters @ 100%
Cool Down Technique Drills
200 Meters – Drill of Your Choice