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 500 Meters @ 80-85% of your 400m PR pace
For the sake of clarity, if your 400m PR was 72 seconds, 80% is 90 seconds (70/.8).
Session 2 – Lactate Threshold
Every 9 minutes, for 36 minutes (4 sets) for distances of:
3 minutes of Running @ 1-Mile PR Pace
Rest 60 seconds (walk or jog)
2 minutes of Running @ 1-Mile PR Pace
Rest 3 minutes (walk or jog)
Session 3 – Aerobic Threshold
“20-Minute Time Trial”
For distance:
20 Minutes of Running
Walk or jog at a recovery pace for 4-5 minutes, then try to resume your time trial pace for an additional 6-10 minutes.
Compare results to the week of February 22, 2021.
Rowing Sessions
Session 1 – VO2 Max Priority
Eight sets for times of:
Row 400 Meters @ 95% of your 500m PR pace
Rest 30 seconds
Row 200 Meters @ 95% of your 500m PR pace
Rest 90 seconds
Session 2 – Lactate Threshold
Every 10 minutes, for 40 minutes (4 sets) for distances:
6 Minutes of Rowing
Your goal should be to maintain consistent pacing across all sets. Try to keep your fastest and slowest work intervals within 100 meters of each other.
Session 3 – Aerobic Threshold
Three sets for times of:
Row 1000 Meters @ 22 s/m
Row 1000 Meters @ 24 s/m
Row 500 Meters @ 26 s/m
Row 500 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
Against a 90-second running clock:
20/15 Calories of Assault Bike
Max Sandbag or D-Ball Bearhug Squats
Rest 2:30 seconds and repeat for a total of EIGHT sets.
Goal is to have 30 seconds of squats. 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
“AB-10 Time Trial”
For max calories:
10 Minutes of Assault Bike
*Please note total calories achieved and average RPM for the 10 minute piece.
Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
10 Strict Pull-Ups
500 Meter Ski-Erg or Row
15 Strict Handstand Push-Ups or 30 Dumbbell Push Presses
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 10-15 seconds
followed by…
Four sets of:
50 Meter Thumb to Thigh (with Finis Snorkel if possible)
Rest 15-20 seconds
followed by…
Four sets of:
25 Meter 1/2 Length with Closed Fist + 1/2 Regular
Rest 10-15 seconds
Main Set
Four sets of:
100 Meters
Rest 30 seconds
followed by…
100 Meter Pull
followed by…
100 Meters @ 50% – count your strokes
(focus on long, even strokes)
followed by…
100 Meter Kick (with zoomers if possible)
followed by…
Four sets of:
50 Meters – Drill of Your Choice (with Finis snorkel if possible)
Rest 20-30 seconds
Cool Down Technique Drills
200 Meter Drill of Your Choice