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
Eight sets for times of:
Run 300 Meters @ 90-95% of your 400m PR pace
Walk or Jog 100 Meters
Run 200 Meters @ 90-95% of your 400m PR pace
Rest 2-3 minutes
Session 2 – Lactate Threshold
“Invictus 800 Meter Interval Test”
Complete as many sets as possible of:
Run 800 Meters @ 100% of 1-Mile PR pace
Rest 2 minutes
Compare your results to the week of February 15, 2021.
Treat this as a test of your ability to hold your 1-Mile PR pace for 800 meters. Complete as many sets as possible at that pace, and conclude your session when you miss your goal time by more than 4 seconds.
Session 3 – Aerobic Threshold
For distance:
12 Minutes of Running @ 70-75% effort
12 Minutes of Running @ 80-85% effort
12 Minutes of Running @ 75-80% effort
If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.
Rowing Sessions
Session 1 – VO2 Max Priority
Eight sets for times of:
Row 300 Meters @ 95% of your 500m PR pace
Rest 30 seconds
Row 300 Meters @ 95% of your 500m PR pace
Rest 90 seconds
Session 2 – Lactate Threshold
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)
Rest as needed, and then…
“2K Time Trial”
For time:
Row 2000 Meters
Compare results to the week of February 22, 2021. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.
Rest 60-90 seconds, and then…
For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%
Session 3 – Aerobic Threshold
Five sets for times of:
Row 1000 Meters @ 22 s/m
Row 500 Meters @ 24 s/m
Row 250 Meters @ 26 s/m
Row 250 Meters @ 28 s/m
Rest 2 minutes
Compare today’s effort to last week’s and note differences in times and how you felt at various points in the effort.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
“Pietkiewicz Power”
Every 5 minutes, for 25 minutes (5 sets) for Max Calories:
60 seconds of Assault Bike
For every calorie under 40/28 calories perform 3 burpees during the four minutes of rest. So if a male athlete completed 35 calories in 60 seconds then they will perform 15 burpees in the 4 minutes of rest.
Score is total burpees. Goal is lowest burpee score. Please compare your results with the week of November 9, 2020.
PLEASE NOTE:
These are aggressive calorie counts so if you know you will not be able to hit more than 35/25 calories for at least 1-2 sets then please adjust. A good scale would be 35/25 or 30/20 calories.
Session 2 – Lactate Threshold
For time:
300/215 Calorie Assault Bike*
*Perform this as 60 seconds on, followed by 60 seconds of rest. Do not continue pedaling during the 60-second rest period.
Session 3 – Aerobic Threshold
Every 2 minutes, for 36 minutes (6 sets):
Interval 1: 35/25 Calories of Rowing
Interval 2: 12 Burpee Box Jump-Overs (24″/20″) + 8 Strict Pull-Ups
Interval 3: 60 Double-Unders + 12 Front-Racked Reverse Lunges (135/95 lbs)
Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
25 Meter Finger Tip Drag (with Finis Snorkel if possible*)
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 10-15 seconds
Followed by…
Two sets of:
25 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 10-15 seconds
Main Set
Pick a pace where you get at least 3 seconds on the 25 meter intervals, 6 seconds on the 50 meter intervals and 10 seconds or more on the 100 meter intervals while swimming at 70 % effort.
Two sets of:
25 Meters
Performed on intervals of every 20, 25, 30, 35 or 40 seconds.
followed by…
Two sets of:
50 Meters
Performed on intervals of every 40, 50, 1:00, 1:10 or 1:20.
followed by…
Two sets of:
100 Meters
Performed on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.
followed by…
Four sets of:
50 Meters on intervals of 40, 50, 1:00, 1:10 or 1:20.
followed by…
Two sets of:
100 Meters on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.
followed by…
One set of:
200 Meters on intervals of every 2:40, 3:20, 4:00, 4:40 or 5:20.
Cool Down Technique Drills
100 Meters – Drill of Your Choice