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
Sixteen (16) sets for max distances of:
45 Seconds of Running @ 85-90% of 400m PR pace
Rest 90 seconds
This session will take 36 minutes. Your goal is to hold the same paces as last week, but for four additional sets. Note the total distance achieved over the course of the 16 sets.
Session 2 – Lactate Threshold
Every 8 minutes, for 40 minutes (5 sets) for distances:
2:30 Minutes at 90+% of 1-Mile PR Pace
Rest 30 seconds
2:30 Minutes at 90+% of 1-Mile PR Pace
Note distances for each of the five sets. Try to maintain a consistent pace. You should feel like you could go faster after your first and maybe your second sets…set three should feel like work to maintain your paces.
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 3 minutes, for 36 minutes (12 sets) for times:
Row 250 Meters
Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. These should be challenging…don’t be afraid to push the pace!
Session 2 – Lactate Threshold
Twelve (12) 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
Three sets for times of:
Row 2000 Meters @ 5k PR pace
Row 1000 Meters @ 60-65% of 5k PR pace
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):
24/18 Calories of Assault Bike
8 Burpee Box Jump-Overs
12 Dumbbell Thrusters
You should be able to finish sets in 3 minutes or less. Please adjust the reps or loading accordingly to ensure 60 seconds of rest between sets.
Session 3 – Aerobic Threshold
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 6 Wall Walks
Station 3 – 30/20 Calories of Assault Bike
Station 4 – 30 Toes to Bar
Station 5 – 12 Devil’s Presses
Swimming Technique Session
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
Followed by…
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.