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
Six sets for times of:
Run 600 Meters
Rest 3 minutes
Push these sets hard, but allow your perceived rate of exertion to increase over the course of the six sets such that you’re able to keep your times relatively consistent throughout.
Session 2 – Lactate Threshold
Every 8 minutes, for 32 minutes (4 sets) for distances of:
6 Minutes of Running @ 90-95% of your 1-Mile PR Pace
(walk or jog during the 2-minute rest period)
Session 3 – Aerobic Threshold
For distance:
30 Minutes of Running
Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 6 minutes, for 36 minutes (6 sets) for distance:
3 Minutes of Rowing
Aim to keep your pace as close to last week’s pacing as possible. If you missed this session last week, push each set hard, and do some very light rowing or walking/jogging between efforts to facilitate recovery.
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
For distance:
30 Minutes of Rowing
Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.
Cyclical & Mixed-Modal Sessions
Session 1 – Lactic Endurance Priority
Every 8 minutes, for 32 minutes (4 sets) of:
80/60 Calories of Assault Bike
Session 2 – VO2 Max Priority
Five sets for times of:
5 Sandbag Cleans Over Shoulder
15/10 Calories of Assault Bike
10 Sandbag Squats
15/10 Calories of Assault Bike
Rest 4 minutes
Use a heavy sandbag, but one that you can successfully clean for a total of 25 reps over the course of the workout. Your goal will be to push hard each set and trust your ability to recover in the three-minute rest interval.
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
200 Meter Warm Down of Your Choice