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
Four sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 95% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 4-5 minutes
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 March 29, 2021.
Followed by. . .
800 Meter Warm-Down Run
Session 3 – Aerobic Threshold
“5k Run Time Trial”
For time:
Run 5k
Compare today’s results to the week of April 5, 2021. Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.
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
Every 3 minutes, for 30 minutes (10 sets) for times:
250 Meter Row
10 Burpees Over the Erg
Go hard! You should have at least 90 seconds of rest on each set, so push the pace.
Session 3 – Aerobic Threshold
Two sets for distances:
15 Minutes of Rowing
Rest 3 minutes
How close can you stick to your 5k PR pace for both efforts?
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 30 minutes (10 sets) for times:
25/18 Calories of Assault Bike
*Goal is to hit 25/18 calories in less than 60 seconds if possible.
Session 2 – Lactate Threshold
Five sets for times:
50/35 Calories of Assault Bike
40 Air Squats
30 Kettlebell Swings
Rest the same amount of time it took to complete your previous set – 1:1 Work:Rest ratio.
Session 3 – Aerobic Threshold
Complete as many meters/calories as possible in 40 minutes of:
1000 Meter Row or Ski-Erg
2000 Meter Bike Erg or 50/35 Calorie Assault Bike
*Every 5 minutes, including at 3,2,1,GO! perform the following…
40 Double-Unders
20 V-Ups
10 Strict Pull-Ups
You will perform the triplet a total of 8 times over the course of the 40 minutes – the first interval with 0:00 on the clock, and the final interval with 35:00 on the clock.
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 Catch-Up Drill
Rest 30 seconds
Main Set
Do your 100’s on a pace that will allow you about 10 seconds of rest at about 70% effort- then maintain that pace for your 200’s. You need to maintain this same pace at 400 so you are probably going to feel very relaxed and slow as you start out.
Four sets of:
100 Meter Freestyle on one of the following intervals: 1:25/1:30/1:35/1:40/1:45/1:50/1:55/2:00
Followed by…
Two sets of:
200 Meter Freestyle on one of the following intervals: 2:50/3:00/3:10/3:20/3:30/3:40/3:50/4:00
Followed by…
One set of:
400 Meter Freestyle on one of the following intervals 5:40/6:00/6:20/6:40/7:00/7:20/7:40/8:00
(the goal is to try to maintain the same pace throughout)
Cool Down Technique Drills
One set of:
100 Meter Kick-Only
Followed by…
One set of:
100 Meter Pull-Only