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
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Rest as needed, and then…
For time:
Run 400 Meters @ 100%
This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress. Compare today’s results to the week of April 27, 2020.
Rest 60-90 seconds, and then…
For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%
Session 2 – Lactate Threshold
For times:
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 85% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90-95% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile PR Pace
Session 3 – Aerobic Threshold
For distance:
30-40 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 5 minutes, for 30 minutes (6 sets) for max meters:
2 minutes and 30 seconds of Rowing
Compare your results to the week of April 20, 2020.
If you didn’t perform that session, your goal should be to maintain consistent pacing across all sets. You have six sets of work, so adjust your RPE (rate of perceived exertion) accordingly – starting around 85-90% and increasing each set to maintain consistent splits.
Session 2 – Lactate Threshold
Seven sets for times of:
Row 1000 Meters @ 2k PR Pace
Rest as little as needed
For this session, you must hold your 2k PR pace for each set. You will determine how much time you need in order to do so. Please note your total training time to complete this session.
Session 3 – Aerobic Threshold
For time:
Row 2000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 26 s/m
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 40 minutes (8 sets) for times:
400 Meter Run or 300 Meters on Assault Runner
10 Burpee Box Jump-Overs (24″/20”)
20/15 Calories of Bike Erg or Ski-Erg or Rowing
Session 2 – Lactate Threshold
Against a 4-minute running clock…
25/18 Calories of Assault Bike
50 Heavy Rope Double-Unders or 75 Double-Unders
15/10 Calories of Assault Bike
Max Reps of Air Squats
Rest 2 minutes and repeat for a total of SIX sets.
Goal is to have around 40-60 seconds for air squats.
Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
10 Double Dumbbell Box Step-Overs (24″/20″)
30 Double-Unders
10 Toes-to-Bar or V-Ups
Rest 2 minutes, and then. . .
Five rounds for time of:
15/10 Calories of Assault Bike
10 Double Dumbbell Box Step-Overs (24″/20″)
30 Double-Unders
10 Toes-to-Bar or V-Ups
Rest 2 minutes, and then. . .
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
10 Double Dumbbell Box Step-Overs (24″/20″)
30 Double-Unders
10 Toes-to-Bar or V-Ups
Goal for elite athletes is to get 5+ rounds in the 10 minute amraps and go sub 10 on the 5 rounds!!
Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts
Four sets of:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 30 seconds between 50 Meter efforts
Two sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)
Main Set
Two sets of:
25 Meter Kick Only
Rest 30-45 seconds
50 Meters Pull Only
Rest 45-60 seconds
50 Meters
Rest 45-60 seconds
50 Meters
Rest 45-60 seconds
50 Meters Pull Only
25 Meter Kick Only
Rest 2 minutes
Two sets of:
25 Meters @ 70% effort
Rest 15 seconds
Two sets of:
50 Meters @ 70% effort
Rest 30 seconds
Two sets of:
25 Meters @ 100% effort
Rest 30-45 seconds
Cool Down Technique Work
100 Meter Drill of Your Choice