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
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Rest as needed, and then…
For time:
Run 400 Meters @ 100%
This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress. Compare today’s results to the week of July 20, 2020.
Rest 60-90 seconds, and then…
For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%
Session 2 – Lactate Threshold
One set of:
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
Session 3 – Aerobic Threshold
For distance:
8-10 Minutes of Running @ 70-75% effort
8-10 Minutes of Running @ 80-85% effort
8-10 Minutes of Running @ 75-80% effort
If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.
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…
For time:
Row 500 Meters @ 100%
Compare results to the week of June 22, 2020. 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
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…
For time:
Row 2000 Meters
Compare results to the week of July 6, 2020. 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 distance:
8-10 Minutes of Rowing @ 70-75% effort
8-10 Minutes of Rowing @ 80-85% effort
8-10 Minutes of Rowing @ 75-80% effort
If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Six sets for calories of:
30 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes after the sixth interval, then repeat for a total of three sets.
Session 2 – Lactate Threshold
Six sets for times of:
20/15 Calorie Ski Erg or Row Sprint
Rest 30 seconds
20/15 Calorie Bike Erg or Assault Bike Sprint
Rest 30 seconds
20/15 Calorie Row Sprint or Burpee
Rest 30 seconds
20/15 Calorie Assault Runner or 200 Meter Run
Rest 90 seconds
Note your times per set, and then total time for the duration of the workout.
Session 3 – Aerobic Threshold
Complete as many rounds and reps possible in 25 minutes of:
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
20 Dumbbell Thrusters
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
15 Devil’s Presses
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
10 Strict Pull-Ups
Swimming Technique Session
Swimming Tip of the Week: I highly recommend purchasing a Finis snorkel so that you can swim without worrying about breathing. This will keep your hips lifted and your head in the proper position.
Warm-Up Technique Drills
Four sets of:
50 Meter Breathe Every 5th Stroke (working on body position)
Rest 20 seconds
Followed by…
Four sets of:
50 Meter Pull – work on smooth roll with hips lifted
Rest 20 seconds
Followed by…
Four sets of:
25 Meter Stroke Count
Rest 10-15 seconds
Main Set
Two sets of:
50 Meter Finger Tip Drag
Rest 10 seconds
100 Meter Breathe Every 3rd Stroke – emphasize rotating your head, not lifting it
Rest 20 seconds
200 Meter Breathe Every 3rd Stroke
Rest 30 seconds
100 Meter Breathe Every 3rd Stroke
Rest 20 seconds
50 Meter Finger Tip Drag
Followed by…
Four sets of:
25 Meter Breathe 1-3 times – focus on body roll, head and hip position
Rest 30 seconds
Followed by…
Four sets of:
25 Meter Pull
Rest 10 seconds
Cool Down Technique Work
Four sets of:
25 Meter Kick
Rest 10 seconds
Followed by…
200 Meters Finger Tip Drag and focus on body position – waterline at the crown of your head
(If your head is lowered into the water, then the hips and feet rise towards the surface. Rather than having the water line at your eyebrows, forehead or hair line, drop your head so that the water line connects with the crown of the head.)