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!
*We also offer a FREE Online Mind-Muscle Mobility Class on Mondays & Fridays at 9am Pacific. Improve mobility, increase mind-muscle connection, strengthen end ranges, and prevent injury. Register here!
Running Sessions
Session 1 – VO2 Max Priority
Eight sets for times of:
Run 300 Meters @ 90-95% of your 400m PR pace
Walk or Jog 100 Meters
Run 200 Meters @ 90-95% of your 400m PR pace
Rest 2-3 minutes
Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (6 sets) for distances of:
4 Minutes of Running
Today’s pacing is up to you, but I would like to see consistent distances with no more than 30-40 meter variation from your first to your final set. This is your opportunity to learn how to moderate your effort levels to maintain consistency over the course of workouts. Think about running smooth at 85% effort or so for the first set, and understand that in order to match your results in each successive interval you’re going to need to work harder as a percentage of effort. Embrace the challenge and discomfort.
Session 3 – Aerobic Threshold
Four sets for times of:
Run 2000 Meters @ 80-85% of 1-Mile PR Pace
Rest 2 minutes
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.
Rowing Sessions
Session 1 – VO2 Max Priority
Eight sets for times of:
Row 300 Meters @ 95% of your 500m PR pace
Rest 30 seconds
Row 300 Meters @ 95% of your 500m PR pace
Rest 90 seconds
Session 2 – Lactate Threshold
Four sets for distances of:
4 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
2 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 2-3 minutes
Session 3 – Aerobic Threshold
Five sets for times of:
Row 2500 Meters @ 80-85% of 2K PR Pace
Rest 2 minutes
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 2-minute running clock…
30/22 Calories of Assault Bike
Max Reps of Down Ups
(burpee with chest to floor but no jump)
Rest 2 minutes, and then. . .
Against a 2-minute running clock…
30 Down Ups
Max Calories of Assault Bike
Rest 2 minutes and repeat both portions for a total of FOUR sets.
Session 2 – Lactate Threshold
Every 7 minutes, 28 minutes (4 sets) of:
Assault Bike x 30% of 20 Minute Max Calorie Total
For example, if you achieved 300 calories on your “Steady 20” 20-minute test (week of April 20-26), you will perform 90 calories as fast as possible for each of the six intervals. Rest the remaining time, and aim for consistent intervals.
Session 3 – Aerobic Threshold
Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 – 20/15 Calories of Rowing
Minute 2 – 40 Double-Unders
Minute 3 – 15/10 Calories of Assault Bike
Minute 4 – 12 Burpees
Minute 5 – 20 Russian Kettlebell Swings
When the running clock reaches 25:00…
Three rounds for time of:
20/15 Calories of Rowing
40 Double-Unders
15/10 Calories of Assault Bike
12 Burpees
20 Russian Kettlebell Swings
Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
25 Meter Finger Tip Drag (with Finis Snorkel if possible*)
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 10-15 seconds
Followed by…
Two sets of:
25 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 10-15 seconds
Main Set – PACE WEEK
Pick a pace where you get at least 3 seconds on the 25 meter intervals, 6 seconds on the 50 meter intervals and 10 seconds or more on the 100 meter intervals while swimming at 70 % effort.
Two sets of:
25 Meters
Performed on intervals of every 20, 25, 30, 35 or 40 seconds.
followed by…
Two sets of:
50 Meters
Performed on intervals of every 40, 50, 1:00, 1:10 or 1:20.
followed by…
Two sets of:
100 Meters
Performed on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.
followed by…
Four sets of:
50 Meters on intervals of 40, 50, 1:00, 1:10 or 1:20.
followed by…
Two sets of:
100 Meters on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.
followed by…
One set of:
200 Meters on intervals of every 2:40, 3:20, 4:00, 4:40 or 5:20.
Cool Down Technique Work
100 Meter Freestyle