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
Twelve sets for max distances:
45 seconds of Running @ 100% effort
Rest 90 seconds
This will take you 27 minutes – 9 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.
Compare results to the week of September 13, 2021.
Session 2 – Lactate Threshold
800 Meter Warm-Up Run
Followed by. . .
Two sets of:
Run 200 Meters @ 80-85%
Rest as needed
Followed by. . .
“1-Mile Time Trial”
For time:
Run 1600 Meters
Compare results with week of October 4, 2021.
Followed by. . .
800 Meter Warm-Down Run
Session 3 – Aerobic Threshold
For distance:
10 Minutes of Running @ 70-75% effort
30 Burpees
10 Minutes of Running @ 80-85% effort
30 Burpees
10 Minutes of Running @ 75-80% effort
If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking. You’ll almost certainly note a spike during the burpees, but make a concerted effort to try to find a consistent breathing rhythm and stay as relaxed as possible while doing the work, then take the first 30-60 seconds of the subsequent run to ease into your pace.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 40 minutes (8 sets) for times:
Row 250 Meters @ 100% of your 500m PR Pace
Rest 60 seconds (rowing lightly throughout)
Row 150 Meters @ 100% of your 500m PR Pace
Push hard and lock in your ability to exceed your previous 500m PR pace because next week we’ll be re-testing your 500m row.
Session 2 – Lactate Threshold
Against a 2 minute clock, perform the following…
30/25 Calories of Rowing
Max Reps of Burpees Over the Erg in the remaining time
Rest 2 minutes between sets and repeat for a total of SIX sets.
Session 3 – Aerobic Threshold
“Row 40”
For distance:
40 Minutes of Rowing
Compare your result with that from the week of November 2, 2020. If you missed that effort, just know that this is a baseline time trial. We will repeat this effort periodically throughout the year to test your improvements in your work capacity (and mental focus), so please give it your best effort and make it a true test of your current capacity.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 2:30 minute running clock…
20/15 Calories of Assault Bike
20 Jumping Lunges
Max Reps of Dumbbell Push Press in remaining time
Rest 2 minutes and 30 seconds and repeat for a total of six (6) sets.
Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (6 sets) for times:
400 Meter Run
30/25 Calories of Assault Bike
To maintain the intended stimulus of this session, athletes should be seeking to keep consistent splits in each of the six sets, and should be getting a minimum of 90 seconds of rest between sets. Please adjust distances or calories accordingly.
Session 3 – Aerobic Threshold
Complete as many calories as possible in 16 minutes of:
Assault Bike*
*Every 2 minutes, including 0:00, perform…
5 Strict Pull-Ups
15 Air Squats
Rest 2 minutes, and when the running clock reaches 18:00…
Complete as many calories as possible in 16 minutes of:
Rowing*
*Every 2 minutes, including 0:00, perform…
10 Push-Ups
15 V-Ups
Swimming Technique Session
Warm-Up Technique Drills
Three sets of:
100 Meter Freestyle (focus on efficiency)
Rest 15 seconds
followed by…
One set of:
100 Meters (with Finis Snorkel if possible)
Rest as needed
100 Meter Kick with Board (and Zoomers if possible)
Rest as needed
100 Meter Easy Pull
Main Set
For times:
50 Meter Finger Tip Drag
Rest 10 seconds
100 Meter @ 60% (use Zoomers if possible)
Rest 15 seconds
100 Meter Pull
Rest 30 seconds
50 Meter Catch-Up Drill
Rest 10 seconds
100 Meter @ 60% (use Zoomers if possible)
Rest 15 seconds
100 Meter Pull
Rest 30 seconds
50 Meter Finger Tip Drag
Cool Down Technique Drills
100 Meter Kick with Board and Zoomers if possible)
Rest as needed
100 Meter Warm Down