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
Eight sets for times of:
Run 200 Meters @ 100-105% of 1-Mile Pace
Rest 15 seconds
Run 200 Meters @ 100-105% of 1-Mile Pace
Rest 2 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
For time:
Run 2 miles @ 95-100% of 5k PR pace
Run 800 Meters @ 60-65% of 5k PR pace
Run 2 miles @ 95-100% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 350 Meters
If you performed this session last week, your goal is to maintain the same pace per set as you held for the 300 meter efforts. If you didn’t do that session last week, your goal is 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.
Session 2 – Lactate Threshold
Ten sets for distances of:
2 Minutes and 30 seconds of Rowing
Rest 60 seconds
Another 30-second extension. Use last week’s pacing as a guide and try to stay above 90% of the pace you held last week!
Session 3 – Aerobic Threshold
For distance:
4 Minutes of Rowing @ 75-80% of 5k PR pace
6 Minutes of Rowing @ 90-95% of 5k PR pace
4 Minutes of Rowing @ 75-80% of 5k PR pace
6 Minutes of Rowing @ 95-100% of 5k PR pace
4 Minutes of Rowing @ 75-80% of 5k PR pace
6 Minutes of Rowing @ 90-95% of 5k PR pace
4 Minutes of Rowing @ 75-80% of 5k PR pace
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 60-second clock…
12/8 Calorie Assault Bike
Max Dumbbell Box Step-Overs
Rest 2 minutes and repeat for a total of SIX sets.
Session 2 – Lactate Threshold
Against a 4-minute running clock:
20/15 Calorie Row or Ski-Erg
20/15 Calorie Assault Bike or Bike Erg
20/15 Calorie Assault Runner or Row
Max Reps of Burpees Over the Erg in remaining time
Rest 2 minutes, then repeat for a total of SIX sets.
Session 3 – Aerobic Threshold
Against a 10-minute clock:
100/70 Calories of Assault Bike
Max Reps of Kettlebell Swings
Rest until the running clock reaches 15:00, and then…
Against a 10-minute clock:
100/70 Calories of Assault Bike
Max Reps of Down-Ups in remaining time
(https://www.youtube.com/watch?v=KzJNUj420Z0)
Rest until the running clock reaches 30:00, and then…
Against a 10-minute clock:
100/70 Calories of Assault Bike
Max Reps of Air Squats in remaining time
Swimming Technique Session
Warm-Up Technique Drills
One set of:
200 Meters – Your Choice of Drill – focus on long streamlines off the wall and breathe every 3rd stroke
Followed by…
One set of:
100 Meter Pull
Main Set
Pick a pace that gives you no more than 10 seconds of rest on the 50 meters at 70% effort. For the 200 and 300, swim at the exact same pace. For example, if you are doing 1:30 for your 2 x 100 meters, then your 200 meters should be performed in 3:00 or slightly faster. Note your times to comments.
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…
For time:
200 Meter Swim
Rest 60 seconds, and then…
Three 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…
For time:
200 Meter Swim
Rest 2 minutes, and then…
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…
For time:
200 Meter Swim
Cool Down Technique Work
Use the same pacing strategies as above – use a kick board and boomers if you have them.
Four sets of:
50 Meter Kick
(choose to perform on one of the following intervals: 45/50/55/1:00/1:05/1:10)
Followed by…
One set of:
100 Meter Kick
(choose to perform on one of the following intervals: 1:30/1:40/1:50/2:00/2:10/2:20)
Followed by…
Four sets of:
25 Meter Kick @ 100% effort
Rest 15 seconds