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
Twenty (20) sets for times of:
Run 200 Meters @ 100% of 1-Mile Pace
Rest 30 seconds
If you reach a point where you are unable to hold your pace, rest an additional 60 seconds and then resume your paces and the 30 second rest for as long as possible.
Session 2 – Lactate Threshold
“Invictus 800 Meter Interval Test”
Complete as many sets as possible of:
Run 800 Meters @ 100% of 1-Mile PR pace
Rest 2 minutes
Compare your results to the week of November 15, 2021.
Treat this as a test of your ability to hold your 1-Mile PR pace for 800 meters. Complete as many sets as possible at that pace, and conclude your session when you miss your goal time by more than 4 seconds.
Session 3 – Aerobic Threshold
For distance:
35-40 Minutes of Running @ 80-85% of your 5k pace
Focus on running mechanics with the goal of being as relaxed and efficient as possible. You should not feel like you’re struggling at any point to maintain pace, but rather should focus on sustaining your pace as effortlessly as possible.
Rowing Sessions
Session 1 – VO2 Max Priority
“Rowman Holiday”
Every 3 minutes, for 36 minutes (12 sets) for max meters:
60 seconds of Rowing
Set the monitor for 60 seconds of work and 2 minutes of rest. Note meters per set and total meters rowed for all twelve sets. This is a test that we will revisit at least quarterly, so go hard and record your scores.
Compare results to week of November 22, 2021.
Session 2 – Lactate Threshold
Four sets for times of:
Row 1800 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. 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.
Session 3 – Aerobic Threshold
Five rounds for time:
1000 Meter Row
10 Burpees Over the Erg
20 Kettlebell Swings or Alternating Dumbbell Snatches
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every minute, on the minute, for 36 minutes (6 sets) for max calories/reps:
Minute 1 – 30 Double-Unders + Max Calories of Assault Bike in the remaining time
Minute 2 – Rest
Minute 3 – 30 Air Squats + Max Reps of Strict Pull-Ups
Minute 4 – Rest
Minute 5 – 250/200 Meter Row + Max Reps of Push-Ups
Minute 6 – Rest
Note total calories and reps of push-ups and pull-ups achieved in each of the 6 sets, then sum them for your overall score.
Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (6 sets) for times:
500 Meter Row
6 Devil’s Presses
9 Dumbbell Thrusters
12 Burpee Box Jump-Overs
Note times for each set, then sum them for total overall time. Goal is lowest working time, but also notice splits between efforts and where in the session you began to drop off pace – if at all.
Session 3 – Aerobic Threshold
“Roxy #2”
Two rounds for time of:
400 Meter Run
400 Meter Ski Erg or Row
400 Meter Run
20 Walking Lunges with Farmer’s Carry (24/16 kg KBs)
400 Meter Run
30 Wall Ball Shots (14/10 lbs)
400 Meter Run
400 Meter Row or Ski Erg
This workout mimics elements of a Hyrox race and will help individuals start to get a feel for pacing and approach. We’re excited about helping people prepare for recreational Hyrox races and showing up in force with Invictus members and followers at several upcoming races. If you are interested in racing in a Hyrox event, please email us at info@invictusathlete.com and we can help you secure a discount off registration.
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 Pull
Rest 20-30 seconds
Followed by…
Four sets of:
25 Meter Breathe Every 5 Strokes
Rest 20-30 seconds
Main Set
Two sets of:
50 Meter Pull @ 60% effort
Rest 15 seconds
Followed by…
Two sets of:
100 Meter Breathe Every 3rd Stroke @ 70%
(focus on long streamlines off the wall)
Rest 30 seconds
Followed by…
Two rounds of:
200 Meter Freestyle @ 60%
20 Push-Ups
20 Air Squats
(use the push-ups and air squats as an opportunity to feel the transition to dryland movement and back into the water)
Cool Down Technique Drills
Two sets of:
50 Meter Kick
Rest 15 seconds
Followed by…
Four sets of:
25 Meter Swim
(goal is to make the 25m in one breath, but be safe and take a breath or two if necessary)
Rest 20-30 seconds