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
For times:
Run 200 Meters
Rest 90 seconds
Run 300 Meters
Rest 2 minutes
Run 400 Meters
Rest 2:30 minutes
Run 500 Meters
Rest 3 minutes
Run 600 Meters
Rest 3 minutes
Run 500 Meters
Rest 3 minutes
Run 400 Meters
Rest 2:30 minutes
Run 300 Meters
Rest 2 minutes
Run 200 Meters
Rest 90 seconds
Session 2 – Lactate Threshold
Every 10 minutes, for 40 minutes (4 sets) for distances of:
3 minutes of Running @ 1-Mile PR Pace
Rest 60 seconds (walk or jog)
3 minutes of Running @ 1-Mile PR Pace
Rest 3 minutes (walk or jog)
Session 3 – Aerobic Threshold
For distance:
12 Minutes of Running @ 70-75% effort
12 Minutes of Running @ 80-85% effort
12 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
Every 7 minutes, for 35 minutes (5 sets) for distance:
3 Minutes of Rowing
Push hard on these efforts! You’ll have four minutes to recover between sets; you may row lightly during that time or get off the rower and walk/jog during your rest period.
Session 2 – Lactate Threshold
Fifteen (15) sets for distances of:
90 seconds of Rowing
Rest 60 seconds
Your goal for this session should be consistent pacing across all 15 sets. Your perceived rate of exertion throughout this session should increase every set, such that by the time you reach the 10th set you should be over 90% effort to match your earlier efforts.
Session 3 – Aerobic Threshold
For distance:
4-5 Minutes of Rowing @ 70% of 2k PR Pace
4-5 Minutes of Rowing @ 80% of 2k PR Pace
4-5 Minutes of Rowing @ 75% of 2k PR Pace
4-5 Minutes of Rowing @ 85% of 2k PR Pace
4-5 Minutes of Rowing @ 75% of 2k PR Pace
4-5 Minutes of Rowing @ 85% of 2k PR Pace
4-5 Minutes of Rowing @ 70% of 2k PR Pace
Compare results to the week of July 15, 2019.
Cyclical & Mixed-Modal Sessions
Session 1 – Lactic Endurance Priority
For time:
300/210 Calorie Assault Bike*
Every 4 minutes, including at 321GO!, perform the following…
15 Down-Ups (burpee with no jump)
15/12 Calorie Row
Session 2 – VO2 Max Priority
Against a 90 second clock:
20/15 Calorie Assault Bike
Max Front Racked Double Kettlebell Squats (32/24 kg)
Rest 90 seconds and repeat for a total of SIX sets
Swimming Technique Session
Warm-Up Technique Drills
One set of:
100 Meter Pull – work on smooth roll with hips lifted
Rest 20-30 seconds
100 Meter Kick
Rest 20-30 seconds
100 Meter Breathe Every 3rd Stroke – build from 50-80% effort
Main Set
*Use a kick board for the kicking pieces, and not your times for the 100 meter kicks.
100 Meter Kick
Rest 15-20 seconds
100 Meter Swim @ 75% effort
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
200 Meter Swim @ 60% effort
Rest 20-30 seconds
100 Meter Kick
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
300 Meter Swim @ 50% effort
Cool Down
200 Meter Pull – focus on strong pull and glide