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 for times of:
100 Meter Sprint
Rest 15 seconds
100 Meter Sprint
Rest 15 seconds
100 Meter Sprint
Rest 3 minutes
Session 2 – Lactate Threshold
Six sets for times of:
Run 800 Meters
Rest 2 minutes
Push the pace. Keep your fastest and slowest times within 6 seconds of each other, but that final set should be a full effort to stay within your time window.
Session 3 – Aerobic Threshold
For time:
Run 1600 Meters @ 80% of 5k PR pace
Run 1600 Meters @ 85% of 5k PR pace
Run 1600 Meters @ 85-90% of 5k PR pace
Run 1600 Meters @ 80-85% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 300 Meters
If you performed this session last week, your goal is to maintain the same pace per set as you held for the 250 meter efforts. If you didn’t do that session last week, your goal is to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets.
Session 2 – Lactate Threshold
Twelve sets for distances of:
2 Minutes of Rowing
Rest 60 seconds
Last week you performed 90-second intervals, this week we’re extending the time. Most won’t be able to hold the same pace, but aim for 90-95% of the pace you held last week.
Session 3 – Aerobic Threshold
Five sets for distances:
6 Minutes of Rowing
Rest 2 minutes
The goal is to keep each of your five sets within 50 meters or so of each other. To do so, you’ll have to be smart about pacing your first 2-3 sets. Steadily increase your perceived rate of exertion in each set to maintain consistency in your output.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
For time:
10 Burpee Box Jump-Overs (24″/20”)
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs
Rest 3 minutes and repeat for a total of EIGHT (8) sets.
Goal for elite athletes is sub-2 minute rounds!
Session 2 – Lactate Threshold
Complete as many calories as possible in 5 minutes of:
30/22 Calories of Assault Bike
100 Double-Unders
Max Calories of Assault Bike
Rest 2 minutes and repeat for a total of FIVE sets.
Session 3 – Aerobic Threshold
Every 15 minutes, for 45 minutes (3 sets) for times:
1500 Meter Ski-Erg or Row or 3000 Meter Bike Erg
60 Air Squats
40 Burpees
20 Strict Pull-Ups
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15-20 seconds
Followed by…
One set of:
100 Meter Pull – work on smooth roll with hips lifted
Rest 20-30 seconds
100 Meter Kick
Main Set
Pick a pace that gives you no more than 10 seconds of rest on the 50 meters at 70% effort, and double that time for the 100 meter. Maintain that pace throughout the pyramid. Note your times to comments.
Four sets of:
50 Meter Swim
(choose to perform on one of the following intervals: 35/40/45/50/55/1:00)
Followed by…
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…
Four sets of:
200 Meter Swim
(choose to perform on one of the following intervals: 2:20/2:40/3:00/3:20/3:40/4:00)
Followed by…
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…
Four sets of:
50 Meter Swim
(choose to perform on one of the following intervals: 35/40/45/50/55/1:00)
Cool Down Technique Work
200 Meter Warm Down of Your Choice