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
Ten (10) sets for times of:
Run 400 Meters @ 100% of 1-Mile Pace
Rest 90 seconds
If you reach a point where you are unable to hold your pace, rest an additional 60 seconds and then resume your paces and the 90 second rest for as long as possible.
Session 2 – Lactate Threshold
Every 10 minutes, for 30 minutes (3 sets) for distances of:
6 Minutes of Running @ 1-Mile PR Pace
(walk or jog during the 4-minute rest period)
Session 3 – Aerobic Threshold
For times:
Run 2 miles @ 85-90% of 5k PR Pace
Rest 2 minutes (walking recovery)
Run 1 mile @ 85-90% of 5k PR Pace
Rest 2 minutes (walking recovery)
Run 2 miles @ 85-90% of 5k PR Pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 35 minutes (7 sets) for times of:
Row 750 Meters
Push your paces hard. See if you can hold your pace from last week…even with the decreased rest time.
Session 2 – Lactate Threshold
Five sets for times of:
Row 1500 Meters
Rest 4 minutes
Goal is to hold your fastest paces from the week of February 10-16, 2020. If you didn’t perform that session, your goal should be to maintain consistent pacing across all five sets.
Session 3 – Aerobic Threshold
For distance:
30 Minutes of Rowing
Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Twenty Four (24) sets for calories of:
30 seconds of Assault Bike*
Rest 30 seconds
*Every 8 minutes (8 sets), rest 2 minutes. The goal should be to hold 2-3 calories more per set than you did for the week of February 24. This piece should take 28 minutes.
Session 2 – Lactate Threshold
For time:
500 Meter Row
Immediately followed by . . .
Three rounds of:
40 Heavy Rope Double Unders OR 60 Double Unders
20 Air Squats
10 Down Ups (Burpee with No Jump)
Immediately followed by . . .
20/15 Calorie Assault Bike
Rest 4 minutes and repeat for a total of THREE sets.
Session 3 – Aerobic Threshold
Every minute, on the minute, for 30 minutes (6 sets) for max reps/calories:
Minute 1: 45 Seconds of Assault Bike
Minute 2: 45 Seconds of Air Squats
Minute 3: 45 Seconds of Rowing
Minute 4: 45 Seconds of Jumping Lunges
Minute 5: 45 Seconds of Strict Handstand Push-Ups or Push-Ups
Compare results to the week of December 2-8, 2019.
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 – Push off the wall and streamline for distance, then breathe every 3rd stroke
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
Pace Focus – Pick a pace that gives you no more than 10 seconds of rest on the 50 meter intervals, 20 seconds for the 100 meter intervals, and 40 seconds for the 200 Meter interval – and maintain that pace throughout the pyramid.
Four sets of:
50 Meters on the 35/40/45/50/55/60
Immediately followed by…
Two sets of:
100 Meters on the 1:10/1:20/1:30/1:40/1:50/2:00
Immediately followed by…
One set of:
200 Meters in 2:20/2:40/3:00/3:20/3:40/4:00
Immediately followed by…
Two sets of:
100 Meters on the 1:10/1:20/1:30/1:40/1:50/2:00
Immediately followed by…
Four sets of:
50 Meters on the 35/40/45/50/55/60
Cool Down Technique Work
100 Meter Pull
Rest 20-30 seconds
100 Meter Kick – choose with or without a board, and try 25 meters of dolphin kick on your back