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 times of:
Run 200 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes
Session 2 – Lactate Threshold
Ten sets for times of:
Run 400 Meters
Rest 60 seconds
Run these 400s as quickly as possible, but without a drop off of more than 5 seconds between your fastest and slowest intervals. That means you’ll need to increase your perceived rate of exertion over the course of the 10 sets.
Session 3 – Aerobic Threshold
Four sets for times of:
Run 1600 Meters @ 5k PR pace
2 Minutes of Jogging at Active Recovery Pace
Rowing Sessions
Session 1 – VO2 Max Priority
Sixteen (16) sets for max meters of:
45 Seconds of Rowing @ 100% effort
90 Seconds of Rowing @ 45-55% effort – this should be full recovery pace with nasal-breathing only
This effort will take 36 minutes – which is the same total time as last week. Note your total distance and comment in our Facebook group how the efforts compared the past two weeks.
Session 2 – Lactate Threshold
Every 7 minutes, for 35 minutes (5 sets) for times:
500 Meter Row
12 Burpees Over the Erg
500 Meter Row
Same movements as last week…500 extra meters on the end of it. Be smart about pacing your first 500 meters so that you can push hard through the burpees and then give a full effort on the second 500 meter row. Most of you will have 2-3 minutes to recover before the next set, so give each set a solid effort.
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
Ten sets for times:
18/12 Calories of Assault Bike
12 Kettlebell Swings or 12 Goblet Squats
Rest 2-3 minutes between sets
Session 2 – Lactate Threshold
Against a 4-minute running clock…
400 Meter Run
15/12 Calorie Row
Max Reps of Burpees Over the Erg in the remaining time.
Rest 2-3 minutes between sets and complete a total of FIVE sets.
Session 3 – Aerobic Threshold
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 12-15/9-12 Calories of Assault Bike
Minute 2 – 8-12 Strict Pull-Ups
Minute 3 – 12-15/9-12 Calories of Ski Erg, Bike Erg or Rowing
Minute 4 – 10 Dumbbell Box Step-Overs
When the running clock reaches 20:00…
Three rounds for time of:
12-15/9-12 Calories of Assault Bike
8-12 Strict Pull-Ups
12-15/9-12 Calories of Ski Erg, Bike Erg or Rowing
10 Dumbbell Box Step-Overs
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 Pull
Rest 15 seconds
Main Set
If the main set volume is too high, reduce by a round if necessary – but do not omit the 200. You may omit the 200 meter warm down if necessary.
Three sets of:
25 Meter Sprint Kick with Board
Rest 10 seconds
25 Meter Sprint Kick with Board
Rest 10 seconds
50 Meter Pull
Rest 15 seconds
100 Meter Swim – try to hit your regular pace time
Rest 15 seconds
50 Meter Pull
Rest 15 seconds
25 Meter Sprint Kick with Board
Rest 10 seconds
25 Meter Sprint Kick with Board
Rest 10 seconds
Followed by…
One set of:
200 Meter Swim @ 75%
Followed by…
Three sets of:
25 Meter Swim
5 Burpees
25 Meter Swim
Rest 15 seconds
25 Meter Swim
5 In-and-Outs
25 Meter Swim
Cool Down Technique Drills
200 Meters – Drill of Your Choice
I have a ski erg but no rower yet. Can those two be interchangeable?
Yes, they should be pretty equivalent in terms of times and distances.