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 24 minutes (8 sets) for times:
Run 250 Meters @ 105% of your 400m PR pace
We will be re-testing your 400 meter sprint next week (last tested on week of January 11, 2021). Accordingly, run these 5% faster than the pace you held for your 400m PR – so if your 400m PR was 60 seconds, you’ll aim to finish the 200 meters in 28.5 seconds each set. (60/1.05/2)
Session 2 – Lactate Threshold
For distance:
1 Minute of Running
30 seconds of Easy Recovery Jog
2 Minutes of Running
60 seconds of Easy Recovery Jog
3 Minutes of Running
90 seconds of Easy Recovery Jog
4 Minutes of Running
120 seconds of Easy Recovery Jog
3 Minutes of Running
90 seconds of Easy Recovery Jog
2 Minutes of Running
60 seconds of Easy Recovery Jog
1 Minute of Running
30 seconds of Easy Recovery Jog
Push your pace on the work intervals – somewhere between 80-85% effort; back off to 55-60% effort on the recovery portions.
Session 3 – Aerobic Threshold
“5k Time Trial”
For time:
Run 5k
Compare today’s results to the week of January 11, 2021. Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.
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
“I Hear Banjos”
Every 6 minutes, for 30 minutes (5 sets) for max meters:
4 Minutes of Rowing
Treat this as a test and try to accumulate as many meters as possible over the course of the 5 sets. Set the monitor for 4 minutes of rowing and 2 minutes of rest. Elite males should be aiming for 6,000 meters or more; elite females should aim for 5,250 meters or more.
Compare your results to the week of January 25, 2021.
Session 3 – Aerobic Threshold
For time:
Row 2000 Meters @ 24 s/m
Row 1000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m
Row 1000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m
Row 1000 Meters @ 26 s/m
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Eight sets for times of:
15/10 Calorie Row or Ski Erg
20 Single-Arm Dumbbell Snatches
15/10 Calorie Assault Bike or Bike Erg
Rest 3 minutes
The volume on the dumbbell snatches will get pretty high, so if you’re uncomfortable with that volume, I would suggest alternating movements between dumbbell snatches and an alternative movement pattern, such as jumping lunges or dumbbell push presses.
Session 2 – Lactate Threshold
Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
10 Burpee Box Jump-Overs (24″/20″)
10 Strict Pull-Ups
20 Wall Ball Shots or 40 Air Squats
30/20 Calories of Assault Bike
Note times for all four sets. Goal is lowest cumulative working time.
Session 3 – Aerobic Threshold
Three rounds for time of:
2000 Meter Bike Erg or 1000 Meter Row
100 Double-Unders
40 Air Squats
20 Toes to Bar or V-Ups
10 Strict Handstand Push-Ups or 20 Dumbbell Push Presses
400 Meter Run
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count @ 50% pace
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 15 seconds between each 50 Meter effort
Four sets of:
50 Meter Thumb to Thigh @ 50% pace
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 15 seconds between 50 Meter efforts
Four sets of:
Swim 25 Meters with Breathing Options Below
Choose one of the three options:
(1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side
(2) Take 1 breath per 25 meters
(3) No breaths
Rest 15 seconds between each 25 Meter effort
Four sets of:
Streamlines off the wall on your back for distance
(this is drill prep for flip turns)
Rest as needed
Main Set
Every 30 seconds, for 2 minutes (4 sets):
Swim 25 Meters – Pull-Only
Every 45 seconds, for 3 minutes (4 sets):
Swim 25 Meters – Kick-Only
Every 20 seconds, for 80 seconds (4 sets):
Swim 25 Meters – focus on high hips and good positioning
Rest a bit, and then cool down with…
Four sets of:
Swim 50 Meters – Stroke Count and Breathe every 5th stroke
Rest 15 seconds between each 50 Meter effort
If you have flip turns, perform them…even if they’re not very good at this point.
Cool Down Technique Drills
Four sets of:
Swim 50 Meters – Stroke Count and Breathe every 5th stroke
Rest 15 seconds between each 50 Meter effort
If you have flip turns, perform them…even if they’re not very good at this point.
Followed by…
Four sets of:
Streamlines for distance
Rest as needed