Welcome to Invictus Engine! You’ll see below the new format of our program puts the power in your hands to structure your training schedule around your priorities. You can now choose from multiple training modalities; you still have three running sessions per week, but also have the option of mixing in other lower impact training modalities to supplement or replace your running sessions. For example, a three-day/week training schedule might look like this:
- Monday – Running Session 1 – VO2 Max Priority
- Wednesday – Rowing Session 2 – Lactate Threshold Priority
- Saturday – Running Session 3 – Aerobic Threshold Priority
Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:
- Monday – Running Session 1 – VO2 Max Priority
- Tuesday – Mixed-Modal Session 1 – Lactic Endurance Priority
- Wednesday – Rowing Session 2 – Lactate Threshold Priority
- Thursday – Swimming Technique Session
- Friday – Cyclical Session 2 – VO2 Max Priority
- Saturday – Running Session 3 – 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 now titled “Invictus Engine.” Please also continue to post workout results to comments, simply noting the sessions as “Running Session 2” or “Mixed-Modal Session 1” 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 @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes
Session 2 – Lactate Threshold
Four sets for times:
Run 1200 Meters @ 85% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90-95% of 1-Mile PR Pace
Rest 2 minutes
Session 3 – Aerobic Threshold
For time:
Run 4 Miles @ 80-85% of 5k PR Pace
This effort should be sub-maximal, so take your 5k PR pace and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.
Rowing Sessions
Session 1 – VO2 Max Priority
Five sets for times of:
Row 1000 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across all sets. Please note times for each set, as well as your observations as to what you felt during any set in which you noticed a drop-off.
Session 2 – Lactate Threshold
Every 6 minutes, for 30 minutes (5 sets) for distances of:
4 Minutes of Rowing @ 1-second faster than 2k PR Pace
(easy recovery rowing during the 2-minute rest period)
Session 3 – Aerobic Threshold
Three sets for max distances:
12 Minutes of Rowing
Rest 3 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 – Lactic Endurance Priority
Every 2 minutes, for 30 Minutes (5 sets) of:
Station 1: 22/16 Calorie Row or Bike Erg + 20 Alternating Dumbbell Snatches (50/35 lbs)
Station 2: 20/15 Calorie Assault Bike or Ski-Erg + Max Dumbbell Thrusters (50/35 lbs) in remaining time
Station 3: Rest
Session 2 – VO2 Max Priority
Fifteen sets of:
30 seconds of Assault Bike
Rest 30 seconds
At the 15 minute mark, rest two minutes then repeat. This piece will take a total of 32 minutes. Goal is to maintain the same pace as you did last week for the 3×10 minute repeats.
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
100 to 200 Meter Drill of Your Choice