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 distances:
2 minutes of Running @ 85-95% of your 400m PR pace
For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9). Walk or jog slowly during two minute rest periods.
Session 2 – Lactate Threshold
Every 5 minutes, for 40 minutes (8 sets) for distances of:
3 Minutes of Running @ 1-Mile PR Pace
Walk or jog during the 2-minute rest period. It doesn’t matter how quickly you move, but avoid stopping completely or laying down. Work in this period to consciously return to nasal breathing and try to slow your respiratory rate as much as possible.
Session 3 – Aerobic Threshold
For pacing and efficiency:
45-60 Minutes of Running
This week’s effort is NOT about how fast or far you can run. Instead, I want you to focus on calm, relaxed running and nasal breathing. Determine how you can move most efficiently and “feel” the rhythm of the effort. This session should feel good, not exhausting, so pace accordingly. If possible, perform this outside in some terrain; I grew up in Oregon, and nothing was as peaceful as forest trail running. Find a place that you can make this an enjoyable effort connecting to your breath and movement.
If you have a heart rate monitor, please note your heart rate at any point that you lose the ability to maintain nasal-only breathing. This will help you to learn to pace when you don’t have the benefit of heart rate monitors.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 300 Meters
If you performed this session last week, your goal is to maintain the same pace per set as you held for the 250 meter efforts. If you didn’t do that session last week, your goal is to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets.
Session 2 – Lactate Threshold
Six sets for times:
Row 1000 Meters
Rest 3 minutes
Time to fly! These paces should be uncomfortable for you to hold, but the three minute rest should allow you to battle back to push into the next interval. Next week we’ll re-test an old benchmark, so you want to feel the intensity this week and start to understand your capabilities.
Session 3 – Aerobic Threshold
Four rounds for time:
750 Meter Row
20 Burpees over the Erg
750 Meter Row
20 Kettlebell Swings
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 7 minutes, for 35 minutes (5 sets) for times:
18/12 Calories of Assault Bike
Rest until the clock reaches 2:00, and then…
400 Meter Run
Note times for both the bike and running intervals.
Session 2 – Lactate Threshold
Every 8 minutes, for 40 minutes (5 sets) for times:
500 Meter Row
200-Foot Shuttle Run (50-foot increments; touch the ground on the turn)
20/15 Calories of Assault Bike
200-Foot Shuttle Run
Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders or 20/15 Calories of Assault Bike
400 Meter Run
30 Wall Ball Shots
20 Push-Ups
10 Strict Pull-Ups
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds
Followed by…
Four sets of:
25 Meter – Push off the wall and streamline for distance, then breathe every 3rd stroke
Rest 10-20 seconds
Followed by…
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds
Main Set
Pace Focus – Pick a pace that gives you no more than 10 seconds of rest on the 50 meter intervals, 20 seconds for the 100 meter intervals, and 40 seconds for the 200 Meter interval – and maintain that pace throughout the pyramid.
Four sets of:
50 Meters on the 35/40/45/50/55/60
Immediately followed by…
Two sets of:
100 Meters on the 1:10/1:20/1:30/1:40/1:50/2:00
Immediately followed by…
One set of:
200 Meters in 2:20/2:40/3:00/3:20/3:40/4:00
Immediately followed by…
Two sets of:
100 Meters on the 1:10/1:20/1:30/1:40/1:50/2:00
Immediately followed by…
Four sets of:
50 Meters on the 35/40/45/50/55/60
Cool Down Technique Drills
100 Meter Pull
Rest 20-30 seconds
100 Meter Kick – choose with or without a board, and try 25 meters of dolphin kick on your back