Welcome to Invictus Engine! – You’ll see below that the format of our program 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 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 2 – Lactic Endurance Priority
- Wednesday – Rowing Session 2 – Lactate Threshold Priority
- Thursday – Swimming Technique Session
- Friday – Mixed-Modal 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 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
Eight sets for times of:
Run 200 Meters @ 100% of your 400m PR pace
Rest 30 seconds
Run 200 Meters @ 100% of your 400m PR pace
Rest 90 seconds
Session 2 – Lactate Threshold
Four sets for times of:
Run 1000 Meters @ 90% of 1-Mile PR Pace
Rest 90 seconds
(walk 200 meters while recovering)
Session 3 – Aerobic Threshold
For time:
Run 2400 Meters @ 80-85% of 5k PR Pace
Run 1600 Meters @ 100% of 5k PR Pace
Run 2400 Meters @ 75-80% of 5k PR Pace
Rowing Sessions
Session 1 – VO2 Max Priority
Eight sets for times of:
Row 250 Meters @ 100% of your 500m PR pace
Rest 30 seconds
Row 250 Meters @ 100% of your 500m PR pace
Rest 90 seconds
Session 2 – Lactate Threshold
Four sets for times of:
Row 1250 Meters @ 90% of 2k PR Pace
Rest 90 seconds
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 24 minutes (16 sets) for times:
15/10 Calories of Assault Bike
Please note times for each of the 16 sets.
Session 2 – Lactate Threshold
Every minute, on the minute, for 5 minutes for max calories/reps:
Minute 1 – 60 seconds of Assault Bike
Minute 2 – 12 Front-Racked Dumbbell Reverse Lunges
Minute 3 – 60 seconds of Ski Erg or Double-Unders
Minute 4 – 12 Dumbbell Thrusters
Minute 5 – 60 seconds of Rowing
Rest 3 minutes, and repeat for a total of THREE SETS.
For each set post your calories or reps achieved on each of the three scored segments:
1. Assault Bike (calories)
2. Ski Erg (calories) or Double-Unders (reps)
3. Rowing (calories)
Session 3 – Aerobic Threshold
For time:
100/70 Calorie Assault Bike or Bike Erg
1-Mile Sled Drag
100/70 Calorie Assault Bike or Bike Erg
Load sled so that you will be constantly moving for the full mile.
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)
Optional Warm-Down
One set of:
100 Meter Kick-Only
Followed by…
One set of:
100 Meter Pull-Only