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
Ten (10) sets for times of:
Run 400 Meters @ 100% of 1-Mile Pace
Rest 90 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 90 second rest for as long as possible.
Session 2 – Lactate Threshold
Ten rounds for distance of:
2 Minutes of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace
Session 3 – Aerobic Threshold
For times:
Run 3200 Meters @ 5k PR pace
Run 800 Meters @ 50% of 5k PR pace
Run 3200 Meters @ 5k PR pace
Note your heart rate at (1) the conclusion of the first 3200 meter interval; (2) the conclusion of your 800 meter recovery jog; and (3) the conclusion of your second 3200 meter interval. Note also how long it takes to return to under 80 bpm.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 6 minutes, for 36 minutes (6 sets) for times:
24/18 Calories of Rowing
12 Burpees Over the Erg
6 Strict Pull-Ups
Every athlete should have at least 2 minutes and 30 seconds of rest between sets, so please customize as needed.
Session 2 – Lactate Threshold
Six sets for times of:
Row 1250 Meters
Rest 3 minutes
Session 3 – Aerobic Threshold
“5k Row Time Trial”
For time:
Row 5,000 Meters
This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training.
If you were following the program the week of November 22, 2021, please compare your results to then!
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 3-minute running clock:
20/15 Calories of Assault Bike
12 Front-Racked Double Kettlebell Squats
Max Calories of Assault Bike
Rest 3 minutes and repeat for EIGHT sets.
Session 2 – Lactate Threshold
Every 8 minutes, for 40 minutes (5 sets) for times of:
400 Meter Run
20/15 Calories of Assault Bike
20 Burpees
Athletes should customize the distances or reps to ensure at least 2 minutes and 30 seconds of rest in each set. The goal is to push the pace hard and note for how many sets you’re able to hold an aggressive pace.
Session 3 – Aerobic Threshold
“Roxy #3”
For time:
800 Meter Run
40/30 Calories of Assault Bike
800 Meter Run
40 Burpee Broad Jumps (3′ minimum)
800 Meter Run
800 Meter Row
800 Meter Run
40/30 Calories of Assault Bike
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 Kick Focus – count 3 kicks per arm stroke
Rest 20-30 seconds
Followed by…
Two sets of:
50 Meter Pull
Rest 20-30 seconds
50 Meter Kick
Rest 20-30 seconds
Followed by…
Four sets of:
50 Meter Build-Ups – start at 50% and finish at 85%
Rest 20-30 seconds
Main Set
Four sets of:
100 Meter Kick – 25M on your stomach, 25M on right side, 25M on left side, 25M on back (can be butterfly)
Rest 20-30 seconds
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Followed by…
Four sets of:
100 Meter Swim – build each 100M, starting easy and finishing each hard
(focus on good body position – chin tucked, hips up, waterline at forehead)
Rest 20-30 seconds
Followed by…
Two sets of:
100 Meter Kick – 25M on your stomach, 25M on right side, 25M on left side, 25M on back (can be butterfly)
Rest 20-30 seconds
Cool Down Technique Drills
Two sets of:
50 Meter Kick
Rest 15 seconds