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
Twelve sets for max distances of:
45 Seconds of Running @ 85-90% of 400m PR pace
Rest 90 seconds
This session will take 27 minutes. Note the total distance achieved over the course of the 12 sets.
Session 2 – Lactate Threshold
800 Meter Warm-Up Run
Followed by. . .
Two sets of:
Run 200 Meters @ 80-85%
Rest as needed
Followed by. . .
“1-Mile Time Trial”
For time:
Run 1600 Meters
Compare results with week of July 11, 2022.
Followed by. . .
800 Meter Warm-Down Run
Session 3 – Aerobic Threshold
For distance:
6 Minutes of Running @ 70% of 1-Mile Pace
4 Minutes of Running @ 80% of 1-Mile Pace
6 Minutes of Running @ 75% of 1-Mile Pace
4 Minutes of Running @ 85% of 1-Mile Pace
6 Minutes of Running @ 75% of 1-Mile Pace
4 Minutes of Running @ 85% of 1-Mile Pace
6 Minutes of Running @ 70% of 1-Mile Pace
Rowing Sessions
Session 1 – VO2 Max Priority
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Rest as needed, and then…
“500 Meter Time Trial”
For time:
Row 500 Meters @ 100%
Compare results to the week of July 11, 2022. 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 2 – Lactate Threshold
Fifteen (15) sets for distances of:
90 seconds of Rowing
Rest 60 seconds
Your goal for this session should be consistent pacing across all 15 sets. Your perceived rate of exertion throughout this session should increase every set, such that by the time you reach the 10th set you should be over 90% effort to match your earlier efforts.
Session 3 – Aerobic Threshold
“Row 40”
For distance:
40 Minutes of Rowing
Compare your result with that from the week of July 4, 2022. If you missed that effort, just know that this is a baseline time trial. We will repeat this effort periodically throughout the year to test your improvements in your work capacity (and mental focus), so please give it your best effort and make it a true test of your current capacity.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 6 minutes, for 36 minutes (6 sets) for times:
30/22 Calories of Assault Bike or Bike Erg
20 Dumbbell Push Press
10 Strict Pull-Ups
Session 2 – Lactate Threshold
Against a 3-minute running clock:
250/200 Meter Row
15/10 Calories of Assault Bike
Max Reps of Alternating Dumbbell Snatches (50/35 lbs)
Rest 2 minutes and repeat for a total of six (6) sets.
Session 3 – Aerobic Threshold
Against an 8-minute running clock…
400 Meter Run
20 Burpee Box Jump-Overs (24″/20″)
400 Meter Run
Max Calories of Assault Bike
Rest 3 minutes, and repeat for a total of four (4) sets. Note number of calories in each round and then sum them for your overall score.
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
Rest 15-20 seconds
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Followed by…
One set of:
100 Meter Kick
Main Set
Compare the time of the first and last four rounds.
Four rounds for time of:
50 Meter Swim
5 “In and Outs”
(An in and out is pressing up and out of the pool as fast as possible, standing erect, and then jumping back in – that counts as 1 in and out.”
Rest 2 minutes, and then…
Four sets of:
100 Meter Swim
50 Meter Kick
50 Meter Pull
Rest 60 seconds
Rest 2 minutes, and then…
Four rounds for time of:
50 Meter Swim
5 “In and Outs”
Cool Down Technique Drills
100 to 200 Meter Drill of Your Choice