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
Eight sets for times of:
Run 200 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes
Session 2 – Lactate Threshold
Five sets for times of:
Run 1000 Meters
Rest 2 minutes
*Set 1 – 90% of 1-Mile PR pace
*Set 2 – 80% of 1-Mile PR pace
*Set 3 – 90% of 1-Mile PR pace
*Set 4 – 80% of 1-Mile PR pace
*Set 5 – 90% of 1-Mile PR pace
Session 3 – Aerobic Threshold
Three sets for times of:
Run 2000 Meters @ 5k PR pace
Run 800 Meters @ 60-65% of 5k PR pace
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 1650 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. 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
Three sets for times of:
Row 2000 Meters @ 5k PR pace
Row 1000 Meters @ 60-65% of 5k PR pace
Cyclical & Mixed-Modal Sessions
Session 1 – Lactic Endurance Priority
Every 4 minutes, for 24 minutes (6 sets) for times:
12/10 Calorie Assault Bike
6 Box-Facing Burpee Box Jump-Overs (24″/20″)
12/10 Calorie Assault Bike
Session 2 – VO2 Max Priority
Thirty sets of:
30 seconds of Assault Bike, Bike Erg or Ski Erg
Rest 30 seconds
Every 10 minutes (10 sets), rest 2 minutes – such that this session will take you 34 minutes. The goal should be to hold 2-3 calories more per set than you did last week when you performed thirty continuous sets.
Swimming Technique Session
Warm-Up
Three sets of:
100 Meter
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
The Meat
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
Warm-Down
100 Meter Kick with Board and Zoomers if possible)
Rest as needed
100 Meter Warm Down