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
Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile PR Pace
Rest as needed
For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1200 meters. If you performed the 1000 meters the week of June 8, refer to your notes regarding required rest time as a good guage for how you will approach this effort.
Session 3 – Aerobic Threshold
Three sets for times of:
Run 2400 Meters @ 5k PR Pace
Jog 400 Meters @ 50% of 5k PR Pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 40 minutes 8 sets) for distances:
2 Minutes of Rowing
Be aggressive on these sets, but try to maintain a consistent pace. That will mean that you need to increase your RPE over the course of the eight sets.
Session 2 – Lactate Threshold
Four sets of:
Row 500 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 100% of 2k PR Pace
Row 500 Meters @ 80% of 2k PR Pace
Row 500 Meters @ 95+% of 2k PR Pace
Rest 4 minutes
Session 3 – Aerobic Threshold
Three sets for distances of:
5 Minutes of Rowing @ 22 s/m
4 Minutes of Rowing @ 24 s/m
3 Minutes of Rowing @ 26 s/m
2 Minutes of Rowing @ 28 s/m
Rest 60 seconds
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 40 minutes (10 sets) for times:
10/7 Calorie Assault Bike
10 D-Ball Bearhug Squats (150-200/100-150 lbs)
10/7 Calorie Assault Bike
Use a heavier Sandbag or D-Ball if possible and if you do not have access to these perform front racked double kettlebell squats (24-32/16-24 kg).
Session 2 – Lactate Threshold
For time:
50/35 Calories of Assault Bike
100 Air Squats
Rest until the running clock reaches 10:00, and then…
For time:
100 Air Squats
75/50 Calories of Assault Bike
Rest until the running clock reaches 22:00, and then…
For time:
100/70 Calories of Assault Bike
100 Air Squats
If you want to add a little 🌶 wear a weighted vest.
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
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