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% of your 400m PR pace
Jog 200 Meters @ active recovery pace
Run 200 Meters @ 100% of your 400m PR pace
Rest 2 minutes
Session 2 – Lactate Threshold
Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile PR Pace
Rest as needed
For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1200 meters. If you performed the 1000 meters the week of June 8, refer to your notes regarding required rest time as a good guage for how you will approach this effort.
Session 3 – Aerobic Threshold
For time:
Run 5k
Compare today’s results to the week of July 13, 2020. Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.
Rowing Sessions
Session 1 – VO2 Max Priority
Eight sets for times of:
Row 250 Meters @ 100% of your 500m PR pace
Rest 30 seconds
Row 250 Meters @ 100% of your 500m PR pace
Rest 90 seconds
Session 2 – Lactate Threshold
Ten sets for times:
Row 750 Meters
Rest 60 seconds
Session 3 – Aerobic Threshold
Two sets for times of:
Row 4000 Meters @ 5k PR Pace
Rest 4 minutes
Note your heart rate at (1) the conclusion of the first 4000 meter interval; (2) the conclusion of your rest period; and (3) the conclusion of your second 4000 meter interval. Note also how long it takes to return to under 80 bpm.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 3-minute running clock:
30/22 Calories of Bike-Erg or Assault Bike
Max Calories of Ski-Erg or Row in remaining time
Rest 4 minutes and repeat for a total of FIVE sets.
Session 2 – Lactate Threshold
Against a running clock:
From 0-10 minutes:
100/70 Calories of Assault Bike
50 Russian Kettlebell Swings
Max Reps of Down Ups (https://www.youtube.com/watch?v=KzJNUj420Z0) in remaining time
Rest 5 minutes until the running clock reaches 15:00, and then. . .
From 15-25 minutes:
25 Down Ups
50 Russian Kettlebell Swings
Max Calories of Assault Bike in remaining time
Rest 5 minutes until the running clock reaches 30:00, and then. . .
From 30-40 minutes:
100/70 Calories of Assault Bike
25 Down Ups
Max Reps of Russian Kettlebell Swings
Session 3 – Aerobic Threshold
Two sets of:
1200 Meter Run
20 Strict Pull-Ups
40 Kettlebell Reverse Lunges
40 Push-Ups
40 Kettlebell Reverse Lunges
20 Strict Pull-Ups
1200 Meter Run
Rest 5 minutes
Swimming Technique Session
Warm-Up Technique Drills
Please watch the following video to optimize kicking with a kickboard and some overall good tips on how to kick from the hips versus the knees and focus on loose, flexible ankles. Post comments or questions regarding kicking to the blog.
Two sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds
Followed by…
Four sets of:
25 Meter Kick – use a kick board and try the techniques from the video above
Rest 15 seconds
Followed by…
Two sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds
Followed by…
One set of:
100 Meter Pull
Main Set
Note your times. As the season goes on when we repeat this workout your times should be faster and more tightly grouped.
Every 3 minutes, for 18 minutes (6 sets) for times:
Swim 100 Meters @ 100% effort
(goal is to have the same time for each 100 meter swim)
Followed by…
100 Meter Pull
Rest 15 seconds
100 Meter Kick
Rest 15 seconds
Followed by…
Every 2 minutes, for 10 minutes (5 sets) for times:
Swim 50 Meters @ 100% effort
Followed by…
Every 2 minutes, for 10 minutes (5 sets) for times:
50 Meter Kick @ 100% effort – use a kick board and boomers if you have them.
Cool Down Technique Work
200 Meters – Alternate between finger tip drag and focusing on body position – waterline at the crown of your head.