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
Ten sets for times of:
100 Meter Sprint
Rest 15 seconds
100 Meter Sprint
Rest 15 seconds
100 Meter Sprint
Rest 3 minutes
Session 2 – Lactate Threshold
Eight sets for times of:
Run 600 Meters
Rest 60 seconds
Run these 600s as quickly as possible, but without a drop off of more than 8 seconds between your fastest and slowest intervals. That means you’ll need to increase your perceived rate of exertion over the course of the 8 sets.
Session 3 – Aerobic Threshold
For distance:
10 Minutes of Running @ 80-85% of 5k PR pace
10 Minutes of Running @ 90-95% of 5k PR pace
10 Minutes of Running @ 80-85% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Fourteen (14) sets for max meters of:
30 Seconds of Rowing @ 100% effort
15 Seconds of Rowing @ 45-55% effort – this should be full recovery pace with nasal-breathing only
30 Seconds of Rowing @ 100% effort
Rest 75 seconds
This effort will take 35 minutes. Note your total distance and comment in our Facebook group how tthis effort felt compared to last week.
Session 2 – Lactate Threshold
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)
Rest as needed, and then…
“2k Time Trial”
For time:
Row 2000 Meters
Compare results to the week of August 9, 2021. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.
Rest 60-90 seconds, and then…
For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%
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
Against a 2-minute running clock:
12/9 Calories of Assault Bike
10 Burpees Over the Erg
Max Calorie Row in the remaining time
Rest 3 minutes between sets and complete a total of six (6) sets – 30 minutes total.
Session 2 – Lactate Threshold
Every 7 minutes, for 35 minutes (5 sets) for max calories:
4 Minutes of Assault Bike*
*At the 2:00 mark of each set, perform 30 Air Squats
Session 3 – Aerobic Threshold
Every 6 minutes, for 30 minutes (5 sets) for times:
1000 Meter Concept 2 Bike Erg OR 500 Meter Row
400 Meter Run
500 Meter Concept 2 Ski Erg or 500 Meter Row
*The goal is to have at least 30 seconds of rest. If you don’t believe you’ll get at least 30 seconds of rest, please perform this session every 7 minutes, for 35 minutes instead; or adjust the distances to ensure at least 30 seconds of rest between sets.
Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
50 Meter Finger Tip Drag
Rest 15 seconds
50 Meter Catch-Up Drill
Rest 15 seconds
Followed by…
Four sets of:
50 Meter Pull
Rest 15 seconds
Main Set
Two sets of:
100 Meter Swim
Rest 15 seconds
100 Meter Swim
Rest 15 seconds
100 Meter Kick
Rest 15 seconds
100 Meter Swim
Rest 15 seconds
100 Meter Swim
Rest 15 seconds
50 Meter Kick
Rest 15 seconds
50 Meter Butterfly Kick on your Back
Rest 2 minutes
Followed by…
Four sets of:
50 Meter Pull
Rest 10 seconds
50 Meter Swim (your choice of stroke)
Rest 10 seconds
Cool Down Technique Drills
200 Meters – Drill of Your Choice