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
Twelve sets of:
Run 150 Meters @ 400m PR pace
Rest only as long as is needed to hold your paces.
Session 2 – Lactate Threshold
Four sets for times of:
Run 800 Meters @ 90% of 1-Mile PR Pace
Run 400 Meters @ 60-65% of 1-Mile PR Pace
Rest 30 seconds
Session 3 – Aerobic Threshold
For time:
Run 1600 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 2400 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 1600 Meters @ 85% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 30 minutes (6 sets) for max calories:
2 Minutes of Rowing
Your goal should be to maintain consistent pacing across the six sets. Your perceived rate of exertion will increase each set, but your total distance should stay within 3-4 calories of the fastest and slowest sets. Pay attention to the your paces throughout your sets to ensure consistency.
Session 2 – Lactate Threshold
Four sets for times of:
Row 1800 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. 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 4-minute rest.
Session 3 – Aerobic Threshold
Four sets for max distance:
3 Minutes of Rowing @ 22 s/m
3 Minutes of Rowing @ 24 s/m
2 Minutes of Rowing @ 26 s/m
2 Minutes of Rowing @ 28 s/m
Rest 2 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 2 minutes and 30 seconds, for 25 minutes (10 sets) for calories:
30 seconds of Assault Bike
Note calories achieve in each of the 10 sets.
Session 2 – Lactate Threshold
Every 8 minutes, for 32 minutes (4 sets) for times of:
1000 Meter Row
10 Strict Pull-Ups
15 Dumbbell or Kettlebell Thrusters
20 Kettlebell Swings
Session 3 – Aerobic Threshold
For max calories:
30 Minutes of Assault Bike*
*Every 2 minutes, including at 3,2,1,GO!, complete 15 Air Squats and 10 Push-Ups.
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50-Meter Catch Up
(one arm will always be stretched out front and the other arm will catch up to it then pull)
Rest 15-20 seconds
Four sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds
Four sets of:
25-Meter Long Streamline – try to take your first stroke at the flags and complete a flip turn at the end
Rest 15-20 seconds
Main Set
Pick the times according to what you can achieve. On the 50’s you should get 5 seconds of rest, no more, and moving at 80% effort. The last two 50’s you will get 1-2 seconds of rest. You need to set the pace with the 25’s so make sure you touch the wall at the right time for the pace you pick. DO NOT SPRINT THE 25’s they are to give you a sense of how to pace yourself. Most beginners always start too fast and then die as the set progresses.
Three rounds of:
Every 30 seconds, for 1 minute (2 sets):
Swim 25 Meters – count your strokes and establish your for the set; you should be touching the wall at the following times for each respective pace:
14-15 (35 for a 50)
16-17 (40 for a 50)
18-19 (45 for a 50)
20-22 (50 for a 50)
24-25 (55 for a 50)
26-27 (1:00 for a 50)
Two sets of:
Swim 50 Meters
on the 35/40/45/50/55/60
Two sets of:
Swim 100 Meters
on the 1:10/1:20/1:30/1:40/1:50/2:00
Two sets of:
Swim 50 Meters
on the 30/35/40/45/50/55
No rest, go directly into the next round – use the 25’s to re-stablish breath control and your pace.. if you must rest – rest only until you catch your breath. You shouldn’t have to rest if you picked the right pace.
Cool Down Technique Drills
Practice some streamlines and flip turns if you have time.