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 max distances:
90 seconds of Running @ 90+% effort
Rest 2 minutes
This will take you 28 minutes – 12 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.
Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (6 sets) for distances of:
4 Minutes of Running @ 1-Mile PR Pace
(walk or jog during the 2-minute rest period)
You’re holding the same paces this week, but for only four minutes. This week you’ll be running a total of 24 minutes instead of 20. Note your paces and try to stay consistent across all 6 sets!
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 August 8, 2022.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for max distance:
90 seconds of Rowing
Push these hard, but aim for minimal drop off in meters acheived in each of the 8 sets.
Session 2 – Lactate Threshold
Ten sets for times:
Row 750 Meters
Rest 60 seconds
Session 3 – Aerobic Threshold
Row 5000 meters @ 10 seconds slower than your desired 5000 meter PR Pace
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 40 minutes (10 sets) for times:
20/15 Calories of Assault Bike
15 Kettlebell Swings
Session 2 – Lactate Threshold
Against a 2-minute running clock:
12/9 Calorie Row
9 Burpees Over the Erg
Max Calories of Assault Bike in the remaining time
Rest 2 minutes between sets and complete a total of EIGHT (8) sets.
Session 3 – Aerobic Threshold
“The Veteran”
Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
If you’re not prepared for the volume of this tribute workout, please consider performing the advanced, intermediate or beginner options so that you can still show your support for our veterans.
Advanced Version of “The Veteran”
Eight rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
Intermediate Version of “The Veteran”
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
Beginner Version of “The Veteran”
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Air Squats
11 Push-Ups
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds
Followed by…
Four sets of:
50 Meter Breathing Drill – focus on breathing as your hand enters the water to ensure that you’re not breathing late
Rest 15 seconds
Followed by…
One set of:
100 Meter Kick
Main Set
Pick a pace that gives you no more than 10 seconds of rest on the 50 at 70% effort, and double that time for the 100 and 200 meter efforts. Maintain the same pace throughout the pyramid – total yardage is just under a mile. If this is too much for you, cut the work in half. Note your times for a good benchmark for your pace.
Four sets of:
50 Meter Swim every 35/40/45/50/55/60 seconds
Followed by…
Two sets of:
100 Meter Swim every 1:10/1:20/1:30/1:40/2:00
Followed by…
Two sets of:
200 Meter Swim every 2:20/2:40/3:00/3:20/3:40/4:00
Followed by…
Two sets of:
100 Meter Swim every 1:10/1:20/1:30/1:40/2:00
Followed by…
Four sets of:
50 Meter Swim every 35/40/45/50/55/60 seconds
Cool Down Technique Drills
200 Meters – Drill of Your Choice