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
Every 5 minutes, for 40 minutes (8 sets) for times of:
Run 600 Meters @ 100+% of 1-Mile Pace
Push your paces, but keep the sets consistent.
Session 2 – Lactate Threshold
Every 8 minutes, for 32 minutes (4 sets) for distances of:
5 Minutes of Running @ 1-Mile PR Pace
(walk or jog during the 3-minute rest period)
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 pace from last week 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
Eight sets for times of:
Row 250 Meters @ 90-95% of your 500m PR pace
Row 250 Meters @ 55-60% of your 500m PR pace
Row 250 Meters @ 95-100% of your 500m PR pace
Rest 2-3 minutes
Session 2 – Lactate Threshold
Four sets for times of:
Row 1000 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 60-65% of 2k PR Pace
Rest 30 seconds
Session 3 – Aerobic Threshold
For times:
Row 4000 Meters @ 5k PR pace
Row 1000 Meters @ 50% of 5k PR pace
Row 4000 Meters @ 5k PR pace
Note your heart rate at (1) the conclusion of the first 4000 meter interval; (2) the conclusion of your 1000 meter recovery row; 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
Every 6 minutes, for 36 minutes (6 sets) for times:
30/22 Calories of Assault Bike or Bike Erg
15 Dumbbell Push Presses
10 Strict Pull-Ups
Sprint the bike and trust your ability to move through the rest of it.
Session 2 – Lactate Threshold
Against a 10-minute running clock:
100/70 Calories of Assault Bike
Max Reps of Wall Ball Shots in remaining time
Rest 4 minutes, and when the running clock reaches 14:00…
Against an 8-minute running clock:
75/50 Calories of Assault Bike
Max Reps of Wall Ball Shots in remaining time
Rest 4 minutes, and when the running clock reaches 26:00…
Against a 6-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Air Squats in remaining time
Session 3 – Aerobic Threshold
“Pink Ribbon”
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Walking Lunges with Farmer’s Carry (50/35 lb DBs)
20 Dumbbell Floor Presses (50/35 lb DBs)
10 Devil’s Presses (50/35 lb DBs)
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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 Pull
Rest 15 seconds
Main Set
If the main set volume is too high, reduce by a round if necessary – but do not omit the 200. You may omit the 200 meter warm down if necessary.
Three sets of:
25 Meter Sprint Kick with Board
Rest 10 seconds
25 Meter Sprint Kick with Board
Rest 10 seconds
50 Meter Pull
Rest 15 seconds
100 Meter Swim – try to hit your regular pace time
Rest 15 seconds
50 Meter Pull
Rest 15 seconds
25 Meter Sprint Kick with Board
Rest 10 seconds
25 Meter Sprint Kick with Board
Rest 10 seconds
Followed by…
One set of:
200 Meter Swim @ 75%
Followed by…
Three sets of:
25 Meter Swim
5 Burpees
25 Meter Swim
Rest 15 seconds
25 Meter Swim
5 In-and-Outs
25 Meter Swim
Cool Down Technique Work
200 Meters – Drill of Your Choice