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
Eight sets for times of:
Run 200 Meters @ 100% of your 400m PR pace
Jog 200 Meters @ active recovery pace
Run 200 Meters @ 100% of your 400m PR pace
Rest 2 minutes
Session 2 – Lactate Threshold
“Invictus 800 Meter Interval Test”
Complete as many sets as possible of:
Run 800 Meters @ 100% of 1-Mile PR pace
Rest 2 minutes
Compare your results to the week of May 16, 2022.
Treat this as a test of your ability to hold your 1-Mile PR pace for 800 meters. Complete as many sets as possible at that pace, and conclude your session when you miss your goal time by more than 4 seconds.
Session 3 – Aerobic Threshold
For time:
Run 2 Miles @ 100% of 5k PR Pace
Jog 800 Meters @ Recovery Pace
Run 2 Miles @ 100% of 5k PR Pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 40 minutes (8 sets) for times of:
Row 750 Meters
Push your paces hard. See if you can hold your pace from last week. You have a little extra rest time this week, so trust your conditioning and be aggressive with your pacing.
Session 2 – Lactate Threshold
Three sets for times of:
Row 2000 Meters
Rest 4 minutes
Goal is to have the lowest possible total time. In order to do so, you will have to monitor your pacing to maintain some consistency over the course of the three sets. Please post all three times and your sum total time – e.g., 6:20 + 6:26 + 6:22 = 19:08.
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
Against a 2-minute running clock…
15/10 Calories of Assault Bike
12 Russian Kettlebell Swings (heavy)
Max Reps of Dumbbell Box Step-Overs (50/35 lbs to 24″/20″)
Rest 3 minutes and repeat for a total of eight (8) sets.
Session 2 – Lactate Threshold
Every 4 minutes, for 32 minutes (8 sets) for times:
40/35 Calories of Rowing, Bike or Ski Erg
12 Burpees Over the Erg (or barbell if skiing or biking)
Session 3 – Aerobic Threshold
“One Speed…FORWARD!”
Six rounds for time of:
400 Meter Run
20 Burpees
20 Front-Racked Kettlebell Walking Lunges (24/16 kg KBs)
This workout celebrates the life of Invictus member Kay Bennett, who famously said, “The only speed that I know is FORWARD.” Kay battled cancer with the spirit of a warrior and the smile of an angel. She epitomized the Invictus mindset, never allowing her character to be diminished no matter how dire the circumstances. Kay would have celebrated her 29th birthday last week, on September 2nd. Please help us celebrate the memories of her contagious enthusiasm and indomitable spirit.
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds
Followed by…
Four sets of:
25 Meter Kick
(try one set on each side/one on your back and one on your front)
Rest 10-20 seconds
Followed by…
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds
Main Set
Sprint Focus – Note your times. As the season goes on we will repeat this workout and you should see your times becoming faster and more tightly grouped.
Every 3 minutes, for 18 minutes (6 sets):
Swim 100 Meters
Goal is to have all six sets within 2-3 seconds of each other.
Followed by…
One set of:
100 Meter Pull @ recovery pace
Rest 30 seconds
100 Meter Kick @ recovery pace
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Swim 50 Meters
Goal is to have all five sets within 1-2 seconds of each other.
Cool Down Technique Drills
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.)