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
“Invictus 200 Meter Repeat Test”
For time:
Run 200 Meters @ 100% effort
Rest 6 minutes, and then…
Every 2 minutes, for as long as you can maintain pace…
Run 200 Meters @ 85% of max effort
Compare results to the week of August 30, 2021.
INSTRUCTIONS:
To run this test effectively, it’s important that you get a good warm-up and run the initial 200 meter test to the best of your ability. If you hold back on the initial portion, you will increase the volume of the training and change the intended stimulus.
Once you know your max effort, you will run 200 meter repeats every two minutes at 85+% of that time. To calculate your pace, take your max effort time and divide it by .85 to get your threshold time. If you run slower than that time for any set, your workout is over. The goal is to run as many sets as possible under your 85% threshold time.
EXAMPLE:
If your 200 Meter max effort = 30 seconds, you will need to run your 200 meter repeats in 35.3 seconds or less (30/.85 = 35.3).
Session 2 – Lactate Threshold
Ten (10) sets for max distances of:
90 Seconds of Running
Rest 30 seconds
60 Seconds of Running
Rest 90 seconds
You should be able to maintain your paces, or even push a bit harder this week with the increased rest. Your total distance in this 40-minute session should be higher than last week.
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
Sixteen (16) sets for max meters of:
45 Seconds of Rowing @ 100% effort
90 Seconds of Rowing @ 45-55% effort – this should be full recovery pace with nasal-breathing only
We performed this same session the week of October 25. You should be noting your distances from that week and feeling more comfortable tapping into high power output so that you can improve on the distances achieved then.
Session 2 – Lactate Threshold
Six sets for times:
Row 1000 Meters
Rest 2 minutes
Push these sets hard, but keep your splits within 10 seconds from slowest to fastest. Think about starting the first set at between 85-90% effort, and increasing your effort in each subsequent set.
Session 3 – Aerobic Threshold
Two sets for distances:
20 Minutes of Rowing
Rest 5 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 2:30 running clock…
250/200 Meter Row
15/10 Calories of Assault Bike
Max Reps of Alternating Dumbbell Snatches
Rest 2:30 minutes and repeat for a total of six (6) sets – 30 minutes total.
Session 2 – Lactate Threshold
Every 6 minutes, for 30 minutes (5 sets) for times:
1000 Meters of Concept 2 Bike Erg or 30/22 Calories of Assault Bike
12 Burpee Box Jump-Overs
500 Meter Row or Ski Erg
Session 3 – Aerobic Threshold
“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
Compare your results to the week of September 6, 2021.
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts
Followed by…
Four sets of:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 30 seconds between 50 Meter efforts
Followed by…
Four sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)
Main Set
Testing
Choose either Option 1 or Option 2 and try to hold the same time for each set.
Option 1
Every two minutes, for 16 minutes (8 sets) of:
Swim 25 Meters @ 100%
Immediately followed by…
Every three minutes, for 18 minutes (6 sets) of:
Swim 50 Meters @ 100%
Option 2
Every 4 minutes, for 24 minutes (6 sets) of:
Swim 100 Meters @ 100%
Cool Down Technique Drills
200 Meters – Drill of Your Choice