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 of:
Run 150 Meters @ 400m PR pace
Rest only as long as is needed to hold your paces.
Session 2 – Lactate Threshold
Six sets for times of:
Run 400 Meters @ 100% of your 1-Mile PR pace
Jog 200 Meters @ recovery pace
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
Every 4 minutes, for 32 minutes (8 sets) for times of:
Row 500 Meters
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.
Session 2 – Lactate Threshold
Every 10 minutes, for 50 minutes (5 sets):
3 Minutes of Rowing @ 90% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 95% of your 2k PR Pace
Walk, jog or row lightly during the 3 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 3-minute rest period for all 5 sets.
Session 3 – Aerobic Threshold
Two sets for times of:
Row 3000 Meters
Rest 90 seconds
Your goal should be to go slightly faster than your 5k PR pace – assuming you were able to match your 5k PR pace last week. If you fell off pace in your second set last week, just try to hold your 5k PR pace throughout both sets this week.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 90 seconds, for 24 minutes (16 sets) for times:
15/10 Calories of Assault Bike
Please note times for each of the 16 sets.
Session 2 – Lactate Threshold
Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Devil’s Presses in remaining time
Rest 2 minutes, and repeat for a total of two sets.
Rest until the running clock reaches 15:00, and then…
Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Down-Ups in remaining time
(https://www.youtube.com/watch?v=KzJNUj420Z0)
Rest 2 minutes, and repeat for a total of two sets.
Rest until the running clock reaches 30:00, and then…
Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Air Squats in remaining time
Session 3 – Aerobic Threshold
“2020 Post-Turkey Purge”
Three sets for max calories/reps of:
4 Minutes of Rowing
3 Minutes of Assault Bike
2 Minutes of Burpee Box Jump-Overs
1 Minute of Dumbbell Thrusters
Rest 5 minutes
Swimming Technique Session
Warm-Up Technique Drills
Two 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
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
Two 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
Two sets of:
25 Meter Kick Only
Rest 30-45 seconds
50 Meters Pull Only
Rest 45-60 seconds
50 Meters
Rest 45-60 seconds
50 Meters
Rest 45-60 seconds
50 Meters Pull Only
25 Meter Kick Only
Rest 2 minutes
Two sets of:
25 Meters @ 70% effort
Rest 15 seconds
Two sets of:
50 Meters @ 70% effort
Rest 30 seconds
Two sets of:
25 Meters @ 100% effort
Rest 30-45 seconds
Optional Warm-Down
100 Meter Drill of Your Choice