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 5 minutes, for 40 minutes (8 sets) for times of:
Run 600 Meters @ 100+% of 1-Mile Pace
Push your paces, but keep the sets consistent.
Session 2 – Lactate Threshold
Fifteen (15) sets for max distances:
90 Seconds of Running
Rest 30 seconds
The goal for this session is to hold the same paces as last week. You’ll be running 30 seconds less in each interval, but you’ll also have 30 seconds less rest. Refer to last week’s notes and calculate your paces…aim to hold those for all 15 sets today.
Session 3 – Aerobic Threshold
For times:
Run 1600 Meters @ 85-90% of 5k PR pace
Run 1600 Meters @ 90-95% of 5k PR pace
Run 800 Meters @ 55-60% of 5k PR pace
Run 1600 Meters @ 85-90% of 5k PR pace
Run 1600 Meters @ 90-95% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Seven (7) sets for max meters of:
20 Seconds of Rowing @ 100% effort
40 Seconds of Rowing @ 45-55% effort – this should be full recovery pace with nasal-breathing only
30 Seconds of Rowing @ 100% effort
30 Seconds of Rowing @ 45-55% effort
40 Seconds of Rowing @ 100% effort
2 Minutes and 20 Seconds of Rowing @ 45-55% effort
This effort will take 35 minutes. You’ll be extending the duration of your maximal effort rows, but stay aggressive and trust your ability to recover. Note your total distance and comment in our Facebook group how this effort felt, and which sets were toughest to hold pace.
Session 2 – Lactate Threshold
Every 6 minutes, for 30 minutes (5 sets) for distances of:
4 Minutes of Rowing @ 1-second faster than 2k PR Pace
(easy recovery rowing during the 2-minute rest period)
Session 3 – Aerobic Threshold
For distance:
30 Minutes of Rowing
Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 2-minute running clock…
30/24 Calories of Assault Bike
Max Reps of Dumbbell Front Squats
Rest 3 minutes between sets and complete a total of EIGHT sets.
Session 2 – Lactate Threshold
Every 9 minutes, for 45 minutes (5 sets) for times:
40/30 Calories of Assault Bike
40/30 Calories of Rowing
20 Burpees Over the Erg
Each set should take less than 7 minutes. If you’re unable to complete the first set in 6.5 minutes, please adjust the distances so that you can complete the rounds in approximately 6 minutes.
Session 3 – Aerobic Threshold
Every minute, on the minute, for 30 minutes (6 sets):
Station 1 – 100 Meter Farmer’s Carry or Sandbag Bear-Hug Carry
Station 2 – 24 Jumping Lunges
Station 3 – 20 Single-Arm Kettlebell Push Presses (10 each side)
Station 4 – 20 Goblet Squats
Station 5 – 40 Double-Unders
You should be able to complete each station in 45-50 seconds. Please adjust the repetitions or distances to ensure that you’re falling under or within that range.
Swimming Technique Session
Warm-Up Technique Drills
Four 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
Followed by…
Four sets of:
25 Meter Kick For Count of 3 and then take 3 arm strokes; repeat for the whole 25. Count of 3 is 1, 1000, 2, 1000, 3, 1000.
Rest 30 seconds between 25 Meter efforts
Followed by…
Four sets of:
25 Meter Catch Up – use fins if necessary
Rest 20 seconds
Main Set
One set of:
25 Meter Stroke Count of 70%
Rest 15 seconds
50 Meter Maintain Stroke Count of 70%
Rest 30 seconds
100 Meter Maintain Stroke Count of 70%
Rest 30 seconds
50 Meter Maintain Stroke Count of 70%
Rest 30 seconds
25 Meter Maintain Stroke Count of 70%
Followed by…
Four sets of:
50 Meter Swim @ 70% effort
60 seconds rest
(try to come in at the same time each set)
(take note of your times)
Followed by…
Every Minute on the Minute for 8 Minutes:
25 Meter Swim
(The focus of these 25 meters is to tucked your chin and rotate your head to breath; one goggle in the water, one goggle out.)
Cool Down Technique Drills
100 Meters – Drill of Your Choice