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 40 minutes (10 sets) for times:
Run 200 Meters
Jog 100 Meters
Run 100 Meters
Match your pace from last week for the 200 meters (at least 5 seconds faster than your 400m splits for your 1600 meter PR), then jog 100 and pick it up again to give a good full effort sprint to the final 100 meters.
Session 2 – Lactate Threshold
800 Meter Warm-Up Run
Followed by. . .
Two sets of:
Run 200 Meters @ 80-85%
Rest as needed
Followed by. . .
“1-Mile Time Trial”
For time:
Run 1600 Meters
Compare results with week of September 7, 2020.
Followed by. . .
800 Meter Warm-Down Run
Session 3 – Aerobic Threshold
For distance:
40 Minutes of Running @ 80-85% of your 5k pace
Focus on running mechanics with the goal of being as relaxed and efficient as possible. You should not feel like you’re struggling at any point to maintain pace, but rather should focus on sustaining your pace as effortlessly as possible.
Rowing Sessions
Session 1 – VO2 Max Priority
Ten sets for max meters of:
60 seconds of Rowing
Rest 2 minutes
We will be re-testing your 500 meter row next week, so I would like for you to use the first few sets this week to try to lock in your desired pacing for that effort. If you feel good, hold that pace as long as possible over the course of these ten sets.
Session 2 – Lactate Threshold
Five sets of:
Row 1000 Meters @ 105-110% of your 2k PR pace
Rest 3-4 minutes
We will be re-testing your 2000 meter row next week (last tested on week of September 14, 2020). Accordingly, row these 5-10% faster than the pace you held for your 2k PR.
Session 3 – Aerobic Threshold
Three sets for times of:
Row 2000 Meters @ 5k PR pace
Row 1000 Meters @ 60-65% of 5k PR pace
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 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
Six sets for times of:
20/15 Calorie Row or Ski
10 Strict Handstand Push-Ups or 15 Dumbbell Push Presses
20/15 Calorie Assault Bike or Bike Erg
Rest 90 seconds
Session 3 – Aerobic Threshold
“The Veteran”
Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lb DBs)
11 Burpees
Please click the link to “The Veteran” workout to see options for all ability levels and learn more about the veterans’ services we’re supporting and raising funds for this Veterans Day. Please join us in showing your support for those who have or continue to serve to protect our freedoms.
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 Work
200 Meters – Drill of Your Choice