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 @ 100-105% of 1-Mile Pace
Rest 15 seconds
Run 200 Meters @ 100-105% of 1-Mile Pace
Rest 2 minutes
Session 2 – Lactate Threshold
Six sets for times of:
Run 800 Meters
Rest 2 minutes
Push the pace. Keep your fastest and slowest times within 6 seconds of each other, but that final set should be a full effort to stay within your time window.
Session 3 – Aerobic Threshold
“20-Minute Time Trial”
For distance:
20 Minutes of Running
Walk or jog at a recovery pace for 4-5 minutes, then try to resume your time trial pace for an additional 6-10 minutes.
Compare results to the week of August 16, 2021.
Rowing Sessions
Session 1 – VO2 Max Priority
Ten (10) 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
15 Seconds of Rowing @ 45-55% effort – this should be full recovery pace with nasal-breathing only
30 Seconds of Rowing @ 100% effort
Rest 2 minutes
This effort will take 40 minutes. Note your total distance and comment in our Facebook group how tthis effort felt compared to last week.
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
Against a 90-second clock:
10/7 Calorie Row
10 Burpees Over the Erg
Max Calories of Assault Bike in the remaining time
Rest 2:30 between sets and continue until you have accumulated 100/70 calories on the bike OR a total of EIGHT sets.
Session 2 – Lactate Threshold
Every 5 minutes, for 30 minutes (6 sets) for times:
50/35 Calories of Assault Bike
Session 3 – Aerobic Threshold
“The Veteran”
Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
If you’re not prepared for the volume of this tribute workout, please consider performing the advanced, intermediate or beginner options so that you can still show your support for our veterans.
Advanced Version of “The Veteran”
Eight rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
Intermediate Version of “The Veteran”
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
Beginner Version of “The Veteran”
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Air Squats
11 Push-Ups
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds
Followed by…
Four sets of:
50 Meter Breathing Drill – focus on breathing as your hand enters the water to ensure that you’re not breathing late
Rest 15 seconds
Followed by…
One set of:
100 Meter Kick
Main Set
Pick a pace that gives you no more than 10 seconds of rest on the 50 at 70% effort, and double that time for the 100 and 200 meter efforts. Maintain the same pace throughout the pyramid – total yardage is just under a mile. If this is too much for you, cut the work in half. Note your times for a good benchmark for your pace.
Four sets of:
50 Meter Swim every 35/40/45/50/55/60 seconds
Followed by…
Two sets of:
100 Meter Swim every 1:10/1:20/1:30/1:40/2:00
Followed by…
Two sets of:
200 Meter Swim every 2:20/2:40/3:00/3:20/3:40/4:00
Followed by…
Two sets of:
100 Meter Swim every 1:10/1:20/1:30/1:40/2:00
Followed by…
Four sets of:
50 Meter Swim every 35/40/45/50/55/60 seconds
Cool Down Technique Drills
200 Meters – Drill of Your Choice