Welcome to Invictus Engine! You’ll see below the new format of our program puts the power in your hands to structure your training schedule around your priorities. You can now choose from multiple training modalities; you still have three running sessions per week, but also have the option of mixing in other lower impact training modalities to supplement or replace your running sessions. For example, a three-day/week training schedule might look like this:
- Monday – Running Session 1 – VO2 Max Priority
- Wednesday – Rowing Session 2 – Lactate Threshold Priority
- Saturday – Running Session 3 – Aerobic Threshold Priority
Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:
- Monday – Running Session 1 – VO2 Max Priority
- Tuesday – Mixed-Modal Session 1 – Lactic Endurance Priority
- Wednesday – Rowing Session 2 – Lactate Threshold Priority
- Thursday – Swimming Technique Session
- Friday – Cyclical Session 2 – VO2 Max Priority
- Saturday – Running Session 3 – 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 now titled “Invictus Engine.” Please also continue to post workout results to comments, simply noting the sessions as “Running Session 2” or “Mixed-Modal Session 1” 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 4 minutes, for 40 minutes (10 sets) for times:
Run 400 Meters
Compare your pacing and your heart rate to your effort the week of July 1-7. If you hadn’t started the program by then, please aim to keep consistent pacing across all 10 sets.
Session 2 – Lactate Threshold
800 Meter Warm-Up Run
Followed by. . .
Two sets of:
Run 200 Meters @ 80-85%
Rest as needed
Followed by. . .
“1-Mile Time Trial”
For time:
Run 1600 Meters
Followed by. . .
800 Meter Warm-Down Run
Session 3 – Aerobic Threshold
Run 800 Meters @ 60-65%
20 Minute Run – pace by feel
Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 48 minutes (12 sets) for times of:
Row 500 Meters
Compare your pacing and heart rate to the week of July 8-14. If you were not on the program then, your goal should be to maintain consistent pacing across all sets.
Session 2 – Lactate Threshold
Four sets for times of:
Row 1900 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. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.
Session 3 – Aerobic Threshold
Row 5000 meters @ 10 seconds slower than your desired 5000 meter PR Pace
Cyclical & Mixed-Modal Sessions
Session 1 – Lactic Endurance Priority
Every 2 minutes, for 32 minutes (8 sets) of:
Station One: 35-40/25-30 Calorie Assault Bike
Station Two: 8-10 Burpee Sand Bag Over the Box (150/100 to 36″/28″)*
*Lift your sandbag over your box, perform a burpee, then jump over the box. You may use your hands to get over the box.
Session 2 – VO2 Max Priority
“Power Hungry”
For max calories:
3 Minutes of Assault Bike
This is a test! Go as hard as you can and try to score as many calories as possible in the three minutes. Males should be shooting to get as close to 100 Calories as possible; females should be shooting to get as close to 70 Calories as possible.
Swimming Technique Session
Please review this tutorial for tips on proper kicking mechanics!
The video of kicking drills off the wall is a great tool and visual – notice how little bend there is in the knee; the surface area of the leg is like a whip, flexible ankles and pointed toes.
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 Set
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
200 Meter Drills of Your Choice