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
Eight sets for max distances:
90 seconds of Running @ 90+% effort
Rest 2 minutes
This will take you 28 minutes – 12 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.
Session 2 – Lactate Threshold
Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile PR Pace
Rest as needed
For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1200 meters. If you performed the 1000 meters the week of June 8, refer to your notes regarding required rest time as a good guage for how you will approach this effort.
Session 3 – Aerobic Threshold
For distances:
12 Minutes of Running @ 100% of 5k PR pace
4 Minutes of Recovery Jog/Walk
10 Minutes of Running @ 100% of 5k PR pace
4 Minutes of Recovery Jog/Walk
8 Minutes of Running @ 100% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Six sets for times of:
Row 1000 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across all sets – at the same pace or faster than you performed on the week of August 10-16.
Session 2 – Lactate Threshold
Three sets for times of:
Row 2500 Meters
Rest 5 minutes
Goal is to have the lowest possible total time. In order to do so, you will have to monitor your pacing to maintain some consistency over the course of the three 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
Four sets for max calories of:
45 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes after the fourth interval, and then repeat for a total of three sets – 27 minutes total for this session.
Session 2 – Lactate Threshold
Against a 90-second running clock…
20/15 Calorie Row or Ski Erg
Max Reps of Down-Ups
Rest 60 seconds, and then. . .
Against a 90-second running clock…
20/15 Calorie Bike Erg or Assault Bike
Max Reps of Alternating Jumping Lunges
Rest 60 seconds after the Jumping Lunges and then repeat the entire 5-minute piece five more times for a total of SIX sets. The goal is to have 30+ seconds of down-ups and jumping lunges. If you want to add a little ? wear a weighted vest.
Session 3 – Aerobic Threshold
Every 4 minutes, for 40 minutes (10 sets) for times:
30/20 Calories of Assault Bike
10 Burpees
Adjust to allow for at least 60 seconds of rest between sets.
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…
Four sets of:
25 Meter – Push off the wall and streamline for distance, then breathe every 3rd stroke
Rest 10-20 seconds
Followed by…
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
Main Set
Pace Focus – Pick a pace that gives you no more than 10 seconds of rest on the 50 meter intervals, 20 seconds for the 100 meter intervals, and 40 seconds for the 200 Meter interval – and maintain that pace throughout the pyramid.
Four sets of:
50 Meters on the 35/40/45/50/55/60
Immediately followed by…
Two sets of:
100 Meters on the 1:10/1:20/1:30/1:40/1:50/2:00
Immediately followed by…
One set of:
200 Meters in 2:20/2:40/3:00/3:20/3:40/4:00
Immediately followed by…
Two sets of:
100 Meters on the 1:10/1:20/1:30/1:40/1:50/2:00
Immediately followed by…
Four sets of:
50 Meters on the 35/40/45/50/55/60
Cool Down Technique Work
100 Meter Pull
Rest 20-30 seconds
100 Meter Kick – choose with or without a board, and try 25 meters of dolphin kick on your back