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 @ 100-105% of 1-Mile Pace
Rest 15 seconds
Run 200 Meters @ 100-105% of 1-Mile Pace
Rest 2 minutes
Session 2 – Lactate Threshold
Three sets for times of:
Run 800 Meters @ 90+% of your 1-Mile PR Pace
Run 400 Meters @ 75% of your 1-Mile PR Pace
Run 800 Meters @ 90+% of your 1-Mile PR Pace
Rest 4 minutes
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
“Rowman Holiday”
Every 3 minutes, for 36 minutes (12 sets) for max meters:
60 seconds of Rowing
Set the monitor for 60 seconds of work and 2 minutes of rest. Note meters per set and total meters rowed for all twelve sets. This is a test that we will revisit at least quarterly, so go hard and record your scores.
Compare results to week of May 23, 2022.
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:
8-10 Minutes of Rowing @ 70-75% effort
8-10 Minutes of Rowing @ 80-85% effort
8-10 Minutes of Rowing @ 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.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 90-second running clock, complete as many calories as possible of:
15 Wall Ball Shots
Max Calories of Assault Bike in remaining time
Rest 3:30 and complete a total of FIVE (5) sets – total workout time is 25:00.
Note how many calories you achieved on the Assault Bike in each of the five sets, then sum them for your overall score.
Session 2 – Lactate Threshold
Every 4 minutes, for 32 minutes (8 sets) for times:
350/300 Meter Row
12 Thrusters (65/45 lbs)
8 Toes to Bar or 12 V-Ups
Session 3 – Aerobic Threshold
For time:
150/115 Calories of Bike Erg or Row*
*Every 2 minutes, including at 3,2,1,GO!, perform 5 Strict Handstand Push-Ups + 10 Strict Pull-Ups
Rest 5 minutes, and then. . .
For time:
150/115 Calories of Bike Erg or Row
*Every 2 minutes, including at 3,2,1,GO!, perform 8 Toes to Bar + 16 Push-Ups
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…
100 Meter Kick with a Board
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Main Set
Two sets of:
100 Meter Stroke Count – try to maintain the same stroke count every 25 meters
Rest 20 seconds
100 Meter Kick – 25M on your right side, 25M on back, 25M on your left side, 25M on your stomach
Rest 20 seconds
200 Meter Stroke Count – same as 100 meter stroke count, but breathe every 3rd stroke
Rest as needed
Followed by…
Four sets of:
25 Meter Sprint – try not to breathe the last 15 meters
Rest 10-15 seconds
Followed by…
100 Meter Pull
Cool Down Technique Drills
200 Meter Drills of Your Choice