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
Six sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes
Your rest period should be sufficient enough to keep your paces, so take your full three minutes of rest unless you know you’re capable of maintaining your paces.
Session 2 – Lactate Threshold
Every 8 minutes, for 40 minutes (5 sets) for distances of:
5 Minutes of Running @ 90-95% of 1-Mile PR Pace
Start your first set at 90% of your 1-Mile PR pace. If that feels sustainable, increase to 92%, and so on each set.
Session 3 – Aerobic Threshold
For time:
Run 4.5 Miles @ 80-85% of 5k PR Pace
This effort should be sub-maximal, so take your 5k PR pace and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.
Rowing Sessions
Session 1 – VO2 Max Priority
Eight sets for times of:
Row 250 Meters @ 90-95% of your 500m PR pace
Row 250 Meters @ 55-60% of your 500m PR pace
Row 250 Meters @ 95-100% of your 500m PR pace
Rest 2-3 minutes
Session 2 – Lactate Threshold
Every 8 minutes, for 40 minutes (5 sets) for distances of:
5 Minutes of Rowing @ 90+% of 2k PR Pace
Start your first set at 90% of your 2k PR pace. If that feels sustainable, increase to 92%, and so on each set.
Session 3 – Aerobic Threshold
For time:
Row 5,000 Meters
This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training. If you were following the program the week of December 23, 2019, please compare your results to then!
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Six sets for times of:
25/18 Calorie Bike Erg or Assault Bike
20 Double Kettlebell Front-Racked Squats
15/10 Calorie Ski-Erg or Row
Rest 3 minutes
Hit these portions hard. Choose a kettlebell load that you can perform unbroken and make sure you sprint the final 15/10 calories.
Session 2 – Lactate Threshold
Five sets for times of:
20/15 Calorie Assault Bike
100-Foot Sled Push (this should be fast and unbroken)
20/15 Calorie Assault Bike
100-Foot Farmer’s Carry (heavy DBs or KBs)
Rest 4 minutes
Make it hurt, rest and repeat.
Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30/20 Calories of Rowing or Ski Erg
20 Dumbbell Thrusters (select a load you can move for 20 unbroken reps)
200-Foot Sandbag Carry (heavy) or Pec-Activated Med Ball Walk (holding the med-ball clavicle high, away from the body only with forearms – no hands)
Breathe exclusively through your nose throughout this entire session. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
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 Work
One or Two Rounds of:
100 Meter Kick
Rest 15 seconds
100 Meter Pull
Rest 15 seconds