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
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 400 Meters
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.
Session 2 – Lactate Threshold
One set of:
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
Session 3 – Aerobic Threshold
Three sets for times of:
Run 2000 Meters @ 5k PR pace
Run 800 Meters @ 60-65% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 40 minutes (10 sets) for times of:
Row 600 Meters
Your goal should be to maintain consistent pacing across all sets – aim for all sets at a faster 500m pace than you were able to hold last week.
Session 2 – Lactate Threshold
Four sets for times of:
Row 1500 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest. Please post these numbers to comments, and if we have a group of athletes using heart rate monitors we will start a discussion as to how to most effectively use this data.
Session 3 – Aerobic Threshold
For distance:
4-5 Minutes of Rowing @ 70% of 2k PR Pace
4-5 Minutes of Rowing @ 80% of 2k PR Pace
4-5 Minutes of Rowing @ 75% of 2k PR Pace
4-5 Minutes of Rowing @ 85% of 2k PR Pace
4-5 Minutes of Rowing @ 75% of 2k PR Pace
4-5 Minutes of Rowing @ 85% of 2k PR Pace
4-5 Minutes of Rowing @ 70% of 2k PR Pace
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Four sets for times of:
10 Devils Press (50/35 lb DBs)
Immediately followed by. . .
60 second Max Calorie Assault Bike
Rest 3 minutes
Please record seperate scores each set.
1. Time for 10 Devils Press
2. Calories in 60 seconds
Session 2 – Lactate Threshold
Every 4 minutes, for 28 minutes (7 sets) for times:
12/9 Calorie Assault Bike
6 Box-Facing Burpee Box Jump-Overs (24″/20″)
12/9 Calorie Assault Bike
Note times for all SEVEN sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 12/9…you’re finished when you hit 24/18 calories.
Compare your results to the week of January 6-12, 2020.
Session 3 – Aerobic Threshold
Every minute, on the minute, for 30 minutes (10 sets):
Minute 1: 15/10 Calories of Ski Erg or Rowing
Minute 2: 10 Dumbbell Push Presses + 10 Push-Ups
Minute 3: 17-20/12-15 Calorie Assault Bike or Bike Erg
Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
25 Meter – Count Your Strokes (use Finis snorkel if possible)
Rest 10 seconds
Followed by…
Two sets of:
50 Meter Drill of Your Choice
Rest 15 seconds
Followed by…
Two sets of:
25 Meter Kick Only (with zoomers if possible)
Rest 10 seconds
Followed by…
One set of:
100 Meter Easy Swim – count your strokes and stretch it out
Main Set
Two sets of:
100 Meter Time Trial – 100% effort
Rest 4 minutes
Post time to comments.
If you’d like, do one time trial with zoomers and one without.
Followed by…
Two rounds for time of:
50 Meter Swim
50 Meter Pull
50 Meter Kick
50 Meter Swim
Cool Down Technique Work
100 Meter Drill of Choice
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
RX 50lb
Round 1 10 Devil Press 54”+23 Calories
Round 2 10 Devil Press 57”+18 Calories
Round 3 10 Devil Press 58”+ 16 Calories
Round 4 10 Devil Press 60”+ 18 Calories
Cyclical & Mixed-Modal Sessions
Session 2 – Lactate Threshold
Round 1 1’52”
Round 2 1’50”
Round 3 1’43”
Round 4 1’45”
Round 5 1’47”
Round 6 1’47”
Round 7 1’37”
ON FIRE
Good Morning !
What session can I do instead of today’s swimming Thursday?
Session 2 – Lactate Threshold
Four sets for times of:
Row 1500 Meters
Rest 4 minutes
Round 1 06’31” BPM 136 BPM Rest 80
Round 2 06’33” BPM 131 BPM Rest 88
Round 3 06’34” BPM 138 BPM Rest 90
Round 4 06’34” BPM 140 BPM Rest 90