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 3 minutes, for 24 minutes (8 sets) for times:
Run 250 Meters @ 100+% of your 400m PR pace
We will be re-testing your 400 meter sprint next week (last tested on week of August 1, 2022).
Session 2 – Lactate Threshold
Five sets for times of:
Run 800 Meters @ 1-Mile PR Pace
Rest 3 minutes
Session 3 – Aerobic Threshold
For time:
Run 1600 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 2400 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 1600 Meters @ 85% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Eight sets for times of:
Row 250 Meters @ 100% of your 500m PR pace
Rest 30 seconds
Row 250 Meters @ 100% of your 500m PR pace
Rest 90 seconds
Session 2 – Lactate Threshold
“I Hear Banjos”
Every 6 minutes, for 30 minutes (5 sets) for max meters:
4 Minutes of Rowing
Treat this as a test and try to accumulate as many meters as possible over the course of the 5 sets. Set the monitor for 4 minutes of rowing and 2 minutes of rest. Elite males should be aiming for 6,000 meters or more; elite females should aim for 5,250 meters or more.
Compare your results to the week of June 13, 2022.
Session 3 – Aerobic Threshold
For times:
Row 4000 Meters @ 5k PR pace
Row 1000 Meters @ 50% of 5k PR pace
Row 4000 Meters @ 5k PR pace
Note your heart rate at (1) the conclusion of the first 4000 meter interval; (2) the conclusion of your 1000 meter recovery row; and (3) the conclusion of your second 4000 meter interval. Note also how long it takes to return to under 80 bpm.
Compare your results to the week of October 3, 2022.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 2-minute clock:
20/15 Calories of Assault Bike
30 Air Squats
Max Reps of Sandbag to Shoulder or Kettlebell Swings in the remaining time.
Rest 3 minutes between sets and complete a total of six (6) sets.
Session 2 – Lactate Threshold
Every 5 minutes, for 40 minutes (8 sets) for times:
40/30 Calories of Assault Bike
12 Walking Lunges with Farmer’s Carry
Session 3 – Aerobic Threshold
“Roxy #4”
For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Back Squats (155/105 lbs)
800 Meter Run
40 Burpee Broad Jumps (3′ minimum)
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
Time Cap = 40:00 – please adjust distances accordingly.
Compare results to March 16, 2022.
This workout mimics elements of a Hyrox race and will help individuals start to get a feel for pacing and approach. We’re excited about helping people prepare for recreational Hyrox races and showing up in force with Invictus members and followers at several upcoming races.
Swimming Technique Session
Before today’s session, check out this link for a good tutorial regarding body position and this link on common swimming errors.
Warm-Up Technique Drills
Two sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts
Two sets of:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 30 seconds between 50 Meter efforts
Two sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)
Main Set
Two sets of:
25 Meter Kick
50 Meter Pull-Only
100 Meter Swim
50 Meter Pull-Only
25 Meter Kick
Rest 2 minutes
Followed by…
Two sets of:
25 Meter Swim @ 70% effort
(record your time)
Followed by…
Two sets of:
50 Meter Swim with 5 Burpees at the end of the pool
(swim 25, 5 burpees, swim 25)
Followed by…
Two sets of:
25 Meter Swim @ 100% effort
(record your time)
Cool Down Technique Drills
100 Meters – Drill of Your Choice