Welcome to Invictus Engine! You’ll see below the new format of our program puts the power in your hands to structure your training schedule around your priorities. You can now choose from multiple training modalities; you still have three running sessions per week, but also have the option of mixing in other lower impact training modalities to supplement or replace your running sessions. For example, a three-day/week training schedule might look like this:
- Monday – Running Session 1 – VO2 Max Priority
- Wednesday – Rowing Session 2 – Lactate Threshold Priority
- Saturday – Running Session 3 – Aerobic Threshold Priority
Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:
- Monday – Running Session 1 – VO2 Max Priority
- Tuesday – Mixed-Modal Session 1 – Lactic Endurance Priority
- Wednesday – Rowing Session 2 – Lactate Threshold Priority
- Thursday – Swimming Technique Session
- Friday – Cyclical Session 2 – VO2 Max Priority
- Saturday – Running Session 3 – 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 now titled “Invictus Engine.” Please also continue to post workout results to comments, simply noting the sessions as “Running Session 2” or “Mixed-Modal Session 1” 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
For distance:
1 Minute of Running
30 seconds of Easy Recovery Jog
2 Minutes of Running
60 seconds of Easy Recovery Jog
3 Minutes of Running
90 seconds of Easy Recovery Jog
4 Minutes of Running
120 seconds of Easy Recovery Jog
3 Minutes of Running
90 seconds of Easy Recovery Jog
2 Minutes of Running
60 seconds of Easy Recovery Jog
1 Minute of Running
30 seconds of Easy Recovery Jog
Push your pace on the work intervals – somewhere between 80-85% effort; back off to 55-60% effort on the recovery portions.
Session 3 – Aerobic Threshold
For distance:
8-10 Minutes of Running @ 70-75% effort
8-10 Minutes of Running @ 80-85% effort
8-10 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.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for times of:
Row 500 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
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:
8-10 Minutes of Rowing @ 70-75% effort
8-10 Minutes of Rowing @ 80-85% effort
8-10 Minutes of Rowing @ 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.
Cyclical & Mixed-Modal Sessions
Session 1 – Lactic Endurance Priority
Five sets for times of:
5 Sandbag Cleans Over Shoulder
15/10 Calories of Assault Bike
10 Sandbag Squats
15/10 Calories of Assault Bike
Rest 4 minutes
Use a heavy sandbag, but one that you can successfully clean for a total of 25 reps over the course of the workout. Your goal will be to push hard each set and trust your ability to recover in the three-minute rest interval.
Session 2 – VO2 Max Priority
Thirty sets of:
30 seconds of Assault Bike, Bike Erg or Ski Erg
Rest 30 seconds
Note either the distance or calories achieved in each interval, with the goal of being consistent across the 30 sets. Use these sets to learn your ideal pacing and if you’re unable to stay consistent, note the point in which your performance regressed.
Swimming Technique Session
Two sets of:
100 Meter Finger Tip Drag (with Finis Snorkel if possible*)
Stop every 25 meters and rest 10 seconds
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest as needed
200 Meter Breathe Every 3rd Stroke (with Zoomers if possible*)
Stop every 50 meters and rest 20 seconds
Rest as needed
Followed by…
Four sets of:
100 Meters @ 70% effort
Rest 15 seconds
Practice flip turns on each end, and try to breathe every 3rd stroke throughout the effort.
Followed by…
One set of:
100 Meter Kick – try butterfly on your back or use a kickboard if less advanced
Followed by…
100 Meter Warm Down