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
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Rest as needed, and then…
“400 Meter Time Trial”
For time:
Run 400 Meters @ 100%
This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress. Compare today’s results to the week of April 18, 2022.
Rest 60-90 seconds, and then…
For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%
Session 2 – Lactate Threshold
Every 10 minutes, for 40 minutes (4 sets) for distances of:
3 minutes of Running @ 1-Mile PR Pace
Rest 60 seconds (walk or jog)
3 minutes of Running @ 1-Mile PR Pace
Rest 3 minutes (walk or jog)
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 meters:
2 minutes and 30 seconds of Rowing
Compare your results to the week of May 2, 2022.
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
Three sets for distances of:
Row 1000 Meters @ 85% of 2k PR Pace
Row 1000 Meters @ 90% of 2k PR Pace
Row 1000 Meters @ 75% of 2k PR Pace
Row 500 Meters @ 90-95% of 2k PR Pace
Rest 3 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 90 seconds, for 30 minutes (5 sets) for max calories/reps of:
Station 1 – 30 seconds of Assault Bike
Station 2 – 30 seconds of Burpees
Station 3 – 30 seconds of Kettlebell Swings
Station 4 – 30 seconds of Dumbbell Push Press
Session 2 – Lactate Threshold
Five sets for max calories and reps of:
60 Seconds of Rowing
immediately followed by. . .
60 Seconds of Double Unders or Ski Erg
immediately followed by. . .
60 Seconds of Strict Pull-Ups
Rest 2 minutes
Session 3 – Aerobic Threshold
Five rounds for time:
50 Double-Unders
400 Meter Run
30/22 Calories of Assault Bike
20 Walking Lunges with Farmer’s Carry
Time Cap = 40:00 Minutes
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50 Meter Finger Tip Drag
Rest 20-30 seconds
Followed by…
Four sets of:
50 Meter Catch-Up Drill
Rest 30 seconds
Main Set
Do your 100’s on a pace that will allow you about 10 seconds of rest at about 70% effort- then maintain that pace for your 200’s. You need to maintain this same pace at 400 so you are probably going to feel very relaxed and slow as you start out.
Four sets of:
100 Meter Freestyle on one of the following intervals: 1:25/1:30/1:35/1:40/1:45/1:50/1:55/2:00
Followed by…
Two sets of:
200 Meter Freestyle on one of the following intervals: 2:50/3:00/3:10/3:20/3:30/3:40/3:50/4:00
Followed by…
One set of:
400 Meter Freestyle on one of the following intervals 5:40/6:00/6:20/6:40/7:00/7:20/7:40/8:00
(the goal is to try to maintain the same pace throughout)
Cool Down Technique Drills
One set of:
100 Meter Kick-Only
Followed by…
One set of:
100 Meter Pull-Only