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
Every 3 minutes, for 36 minutes (12 sets) for times:
Run 300 Meters
Compare results to the week of August 24. Your goal should be to run these at a pace at least 5 seconds faster than your 400m splits for your 1600 meter PR. 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. Walk or jog during your rest periods.
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 time:
Run 800 Meters @ 80% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 1600 Meters @ 90% of 5k PR pace
Run 1600 Meters @ 95% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 800 Meters @ 80% of 5k PR pace
We will be re-testing your 5k run time next week. Please use this training session as an opportunity to focus on running and breathing mechanics, placing the emphasis on efficiency so that you can run a smooth and efficient new 5k PR next week.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for max distance:
90 seconds of Rowing
Push these hard, but aim for minimal drop off in meters acheived in each of the 8 sets.
Session 2 – Lactate Threshold
Nine sets for distances of:
90 seconds of Rowing @ pace established week of September 21
Rest 30 seconds
90 seconds of Rowing @ pace established week of September 21
Rest 90 seconds
If you missed the week of September 21, pace these by feel, but be aggressive. As was the goal that week, your goal is consistent pace across all sets. Your perceived rate of exertion throughout this session should increase every set, such that by the time you reach set 5 or 6 you should be over 90% effort to match your earlier efforts.
Session 3 – Aerobic Threshold
Four sets for max distances:
10 Minutes of Rowing
Rest 2 minutes
Compare results to the week of August 10. 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 3-minute running clock…
25/20 Calories of Rowing
20 Russian Kettlebell Swings
Max Calories of Assault Bike in remaining time
Rest 3 minutes and repeat for a total of FIVE (5) sets – 30 minutes total.
Session 2 – Lactate Threshold
Every 4 minutes, for 28 minutes (7 sets) for times:
25/16 Calories of Assault Bike
20 Down-Ups
Add 2 calories/reps every set so that your seventh and final set will be 39/30 Calories of Assault Bike and 34 Down-Ups.
Session 3 – Aerobic Threshold
For time:
50/35 Calorie Row
40 Toes to Bar or Hanging Leg Raises or 60 V-Ups
30 Strict Handstand Push-Ups or 40 Dumbbell Push Presses
20 Burpees Over Dumbbells
100-Foot Walking Lunges with Dumbbell Farmer’s Carry
800 Meter Run
Rest until the running clock reaches 20:00, and then…
For time:
800 Meter Run
100-Foot Walking Lunges with Dumbbell Farmer’s Carry
20 Burpees Over Dumbbells
30 Strict Handstand Push-Ups or 40 Dumbbell Push Presses
40 Toes to Bar or Hanging Leg Raises or 60 V-Ups
50/35 Calorie Row
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
Rest 15-20 seconds
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Followed by…
One set of:
100 Meter Kick
Main Set
Compare the time of the first and last four rounds.
Four rounds for time of:
50 Meter Swim
5 “In and Outs”
(An in and out is pressing up and out of the pool as fast as possible, standing erect, and then jumping back in – that counts as 1 in and out.”
Rest 2 minutes, and then…
Four sets of:
100 Meter Swim
50 Meter Kick
50 Meter Pull
Rest 60 seconds
Rest 2 minutes, and then…
Four rounds for time of:
50 Meter Swim
5 “In and Outs”
Cool Down Technique Work
100 to 200 Meter Drill of Your Choice