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…
“400 Meter Time Trial”
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 26, 2021.
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
Six sets for times of:
Run 400 Meters @ 100% of your 1-Mile PR pace
Jog 200 Meters @ recovery pace
Session 3 – Aerobic Threshold
For distance:
40 Minutes of Running @ 80-85% of your 5k pace
Focus on running mechanics with the goal of being as relaxed and efficient as possible. You should not feel like you’re struggling at any point to maintain pace, but rather should focus on sustaining your pace as effortlessly as possible.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 2 minutes, for 36 minutes (18 sets) for max meters:
30 Seconds of Rowing @ 100% effort
90 Seconds of Rowing @ 45-55% effort – this should be full recovery pace with nasal-breathing only
Session 2 – Lactate Threshold
Every 4 minutes, for 32 minutes (8 sets) for times:
500 Meter Row
12 Burpees Over the Erg
Aim to maintain a pace that will allow you to keep your fastest and slowest sets within 8-10 seconds of each other.
Session 3 – Aerobic Threshold
“Row 40”
For distance:
40 Minutes of Rowing
Compare your result with that from the week of July 19, 2021. If you missed that effort, just know that this is a baseline time trial. We will repeat this effort periodically throughout the year to test your improvements in your work capacity (and mental focus), so please give it your best effort and make it a true test of your current capacity.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 2-minute running clock…
12/9 Calories of Assault Bike
150 Meter Run
Max Double Unders in the Remaining Time
Rest 3 minutes between sets and continue until you have completed six (6) sets – 30 minutes – or 400 Double Unders, whichever comes first.
Session 2 – Lactate Threshold
Every 4 minutes, for 24 minutes (6 sets):
300/250 Meter Row
8 Burpee Box Jump-Overs (24″/20″)
12 Thrusters (95/65 lbs)
Session 3 – Aerobic Threshold
“Helton”
Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees
Swimming Technique Session
Please watch this video to optimize kicking with a kickboard and some overall good tips on how to kick from the hips versus the knees and focus on loose, flexible ankles. Post comments or questions regarding kicking to the blog.
Warm-Up Technique Drills
Two sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds
Followed by…
Four sets of:
25 Meter Kick – use a kick board and try the techniques from the video above
Rest 15 seconds
Followed by…
Two sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds
Followed by…
One set of:
100 Meter Pull
Main Set
Note your times. As the season goes on when we repeat this workout your times should be faster and more tightly grouped.
Every 3 minutes, for 18 minutes (6 sets) for times:
Swim 100 Meters @ 100% effort
(goal is to have the same time for each 100 meter swim)
Followed by…
100 Meter Pull
Rest 15 seconds
100 Meter Kick
Rest 15 seconds
Every 2 minutes, for 10 minutes (5 sets) for times:
Swim 50 Meters @ 100% effort
Followed by…
Every 2 minutes, for 10 minutes (5 sets) for times:
50 Meter Kick @ 100% effort – use a kick board and boomers if you have them.
Cool Down Technique Drills
200 Meters – Alternate between finger tip drag and focusing on body position – waterline at the crown of your head.