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
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 600 Meters
The goal here is consistentcy! Aim for a faster pace than you held the week of May 24-30.
Session 2 – Lactate Threshold
Three sets for times of:
Run 800 Meters @ 90+% of your 1-Mile PR Pace
Run 400 Meters @ 75% of your 1-Mile PR Pace
Run 800 Meters @ 90+% of your 1-Mile PR Pace
Rest 4 minutes
Session 3 – Aerobic Threshold
For time:
Run 2 miles @ 95-100% of 5k PR pace
Run 800 Meters @ 60-65% of 5k PR pace
Run 2 miles @ 95-100% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for distances of:
90 seconds of Rowing
Your goal should be to maintain consistent pacing across all sets.
Session 2 – Lactate Threshold
Three sets for max distances:
60 seconds of Rowing
Rest 60 seconds
90 seconds of Rowing
Rest 60 seconds
2 minutes of Rowing
Rest 60 seconds
2 minutes and 30 seconds of Rowing
Rest 60 seconds
3 minutes of Rowing
Rest 60 seconds
Note distances for each interval, and then sum them for each set. Please note that these time domains are shorter than last week, so the expectation is that you’re able to hold a more aggressive pace for all intervals.
Session 3 – Aerobic Threshold
Three sets for distances of:
4 Minutes of Rowing @ 22 s/m
3 Minutes of Rowing @ 24 s/m
2 Minutes of Rowing @ 26 s/m
1 Minute of Rowing @ 28 s/m
Rest 60 seconds
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for max calories:
45 seconds of Assault Bike
These should be all out efforts!
Session 2 – Lactate Threshold
Every 3 minutes, for 30 minutes (10 sets) for times:
200 Meter Run
10 Burpee Box Jump-Overs (24″/20″)
12 Alternating Reverse Lunges with Farmer’s Carry (32/24 kg KBs)
Session 3 – Aerobic Threshold
Four rounds for time of:
500 Meter Row
12 Dumbbell Shoulder to Overhead
12 Toes to Bar
400 Meter Run
12 Dumbbell Devil’s Presses
Swimming Technique Session
Warm-Up Technique Drills
100 Meters with long streamlines off the wall, finger tip drag the whole way
Rest 20 seconds
100 Meter Pull
Rest 20 seconds
100 Meter Breathe every 3rd stroke and count strokes
Main Set
Two or Three sets (depending on your swimming ability) of the following…
Four sets of:
50 Meter Swim on one of the following intervals: 50/55/1:00/1:05/1:10
(simulate ocean swimming lift your head and sight spot every 5th-7th breath)
Followed by…
Four sets of:
25 Meter Swim
5 Burpees
25 Meters Swim
5 Burpees
25 Meter Swim
Rest 10 seconds
Cool Down Technique Drills
One or Two Rounds of:
100 Meter Kick
Rest 15 seconds
100 Meter Pull
Rest 15 seconds