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 2 minutes, for as long as you can maintain pace…
Run 200 Meters @ 90+% of your 400m PR pace
Session 2 – Lactate Threshold
Ten rounds for distance of:
2 Minutes and 30 seconds of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% 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
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
Four sets for times of:
Row 500 Meters @ 85% of 2k PR Pace
Row 500 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 95% of 2k PR Pace
Rest 3-4 minutes
Your goal should be to maintain consistent pacing across all sets.
Session 3 – Aerobic Threshold
“5K Row”
For time:
Row 5,000 Meters
This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training.
If you were following the program the week of December 7, 2020, please compare your results to then!
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 2-minute running clock…
25/15 Calories of Assault Bike
Max Reps of Burpee Pull-Ups in the remaining time
Rest 3 minutes and repeat for a total of EIGHT (8) sets.
Session 2 – Lactate Threshold
Every 6 minutes, for 42 minutes (7 sets) for times:
60/40 Calories of Assault Bike
Hit these hard! Note times for each set.
Session 3 – Aerobic Threshold
“Schmalls”
For time:
800 Meter Run
immediately followed by…
Two rounds of:
50 Burpees
40 Pull-Ups (or 20 Strict Pull-Ups)
30 Alternating Pistols (or Cossack Squats)
20 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups
immediately followed by…
800 Meter Run
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…
100 Meter Kick with a Board
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Main Sets
Two sets of:
100 Meter Stroke Count – try to maintain the same stroke count every 25 meters
Rest 20 seconds
100 Meter Kick – 25M on your right side, 25M on back, 25M on your left side, 25M on your stomach
Rest 20 seconds
200 Meter Stroke Count – same as 100 meter stroke count, but breathe every 3rd stroke
Rest as needed
Followed by…
Four sets of:
25 Meter Sprint – try not to breathe the last 15 meters
Rest 10-15 seconds
Followed by…
100 Meter Pull
Cool Down Technique Drills
200 Meter Drills of Your Choice