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
Every 5 minutes, for 40 minutes (8 sets) for times of:
Run 600 Meters @ 100+% of 1-Mile Pace
Push your paces, but keep the sets consistent.
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
“5k Time Trial”
For time:
Run 5k
Compare today’s results to the week of July 4, 2022. Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 36 minutes (12 sets) for times:
6 Burpees Over the Erg
20/15 Calories of Rowing
Session 2 – Lactate Threshold
Four or five sets of:
Row 1000 Meters @ 105-110% of your 2k PR pace
Rest 3-4 minutes
We will be re-testing your 2000 meter row next week. Accordingly, row these 5-10% faster than the pace you held for your 2k PR.
Session 3 – Aerobic Threshold
Two sets for times of:
Row 4000 Meters @ 5k PR Pace
Rest 4 minutes
Note your heart rate at (1) the conclusion of the first 4000 meter interval; (2) the conclusion of your rest period; and (3) the conclusion of your second 4000 meter interval. Note also how long it takes to return to under 80 bpm.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 90-second clock…
15/10 Calories of Assault Bike
Max Reps of Dumbbell Box Step Overs
Rest 3 minutes and 30 seconds and repeat for a total of SIX sets. Total workout time is 30 minutes.
Session 2 – Lactate Threshold
Every 7 minutes, for 35 minutes (5 sets) for times:
40/30 Calories of Assault Bike or 400 Meter Run
30 V-Ups
20 Box Jumps (jump up, step down)
10 Strict Pull-Ups
Session 3 – Aerobic Threshold
“Roxy #3”
For time:
800 Meter Run
40/30 Calories of Assault Bike
800 Meter Run
40 Burpee Broad Jumps (3′ minimum)
800 Meter Run
800 Meter Row
800 Meter Run
40/30 Calories of Assault Bike
Compare results to the week of February 21, 2022.
This workout mimics elements of a Hyrox race and will help individuals start to get a feel for pacing and approach. We’re excited about helping people prepare for recreational Hyrox races and showing up in force with Invictus members and followers at several upcoming races.
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 Drills
200 Meter Warm Down of Your Choice
* Next week will be some longer benchmark swims for time, so this gives you an opportunity to understand your pace.