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
Ten sets of:
Run 150 Meters @ 400m PR pace
Rest only as long as is needed to hold your paces.
Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (6 sets) for distances of:
4 Minutes of Running
Today’s pacing is up to you, but I would like to see consistent distances with no more than 30-40 meter variation from your first to your final set. This is your opportunity to learn how to moderate your effort levels to maintain consistency over the course of workouts. Think about running smooth at 85% effort or so for the first set, and understand that in order to match your results in each successive interval you’re going to need to work harder as a percentage of effort. Embrace the challenge and discomfort.
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 max meters of:
90 seconds of Rowing
Rest 2:30 minutes
Your goal should be to maintain consistent pacing across all sets, but don’t sell yourself short. We’re looking for repeated high power output over the course of the eight sets.
Session 2 – Lactate Threshold
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)
Rest as needed, and then…
“2k Row Time Trial”
For time:
Row 2000 Meters
Compare results to the week of July 25, 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 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
For time:
10 Burpee Box Jump-Overs (24″/20”)
20/15 Calories of Assault Bike
30 Air Squats
Rest 3 minutes and repeat for a total of EIGHT (8) sets.
Session 2 – Lactate Threshold
Against a 4 minute running clock…
30/22 Calorie Row
25/18 Calorie Assault Bike
Max Reps of Strict Pull-Ups in remaining time
Rest 2 minutes and repeat for a total of SIX sets – 36 minutes.
Session 3 – Aerobic Threshold
Five rounds for time of:
400 Meter Run
25 Wall Ball Shots (20/14 lbs)
15 Toes to Bar or 25 V-Ups
Swimming Technique Session
Warm-Up Technique Drills
One set of:
200 Meters – Your Choice of Drill – focus on long streamlines off the wall and breathe every 3rd stroke
Followed by…
One set of:
100 Meter Pull
Main Set
Pick a pace that gives you no more than 10 seconds of rest on the 50 meters at 70% effort. For the 200 and 300, swim at the exact same pace. For example, if you are doing 1:30 for your 2 x 100 meters, then your 200 meters should be performed in 3:00 or slightly faster. Note your times to comments.
Two sets of:
100 Meter Swim
(choose to perform on one of the following intervals: 1:10/1:20/1:30/1:40/2:00)
Followed by…
For time:
200 Meter Swim
Rest 60 seconds, and then…
Three sets of:
100 Meter Swim
(choose to perform on one of the following intervals: 1:10/1:20/1:30/1:40/2:00)
Followed by…
For time:
200 Meter Swim
Rest 2 minutes, and then…
Two sets of:
100 Meter Swim
(choose to perform on one of the following intervals: 1:10/1:20/1:30/1:40/2:00)
Followed by…
For time:
200 Meter Swim
Cool Down Technique Drills
Use the same pacing strategies as above – use a kick board and boomers if you have them.
Four sets of:
50 Meter Kick
(choose to perform on one of the following intervals: 45/50/55/1:00/1:05/1:10)
Followed by…
One set of:
100 Meter Kick
(choose to perform on one of the following intervals: 1:30/1:40/1:50/2:00/2:10/2:20)
Followed by…
Four sets of:
25 Meter Kick @ 100% effort
Rest 15 seconds