Welcome to Invictus Engine! You’ll see below the new format of our program puts the power in your hands to structure your training schedule around your priorities. You can now choose from multiple training modalities; you still have three running sessions per week, but also have the option of mixing in other lower impact training modalities to supplement or replace your running sessions. For example, a three-day/week training schedule might look like this:
- Monday – Running Session 1 – VO2 Max Priority
- Wednesday – Rowing Session 2 – Lactate Threshold Priority
- Saturday – Running Session 3 – Aerobic Threshold Priority
Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:
- Monday – Running Session 1 – VO2 Max Priority
- Tuesday – Mixed-Modal Session 1 – Lactic Endurance Priority
- Wednesday – Rowing Session 2 – Lactate Threshold Priority
- Thursday – Swimming Technique Session
- Friday – Cyclical Session 2 – VO2 Max Priority
- Saturday – Running Session 3 – 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 now titled “Invictus Engine.” Please also continue to post workout results to comments, simply noting the sessions as “Running Session 2” or “Mixed-Modal Session 1” 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 32 minutes (8 sets) for times:
Run 400 Meters
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.
Compare results to week of July 1, 2019 if you were following the program then.
Session 2 – Lactate Threshold
Five sets for times of:
Run 1000 Meters
Rest 2 minutes
*Set 1 – 95% of 1-Mile PR pace
*Set 2 – 80% of 1-Mile PR pace
*Set 3 – 95% of 1-Mile PR pace
*Set 4 – 80% of 1-Mile PR pace
*Set 5 – 95% of 1-Mile PR pace
Session 3 – Aerobic Threshold
For distance:
4-5 Minutes of Running @ 70% of 1-Mile Pace
4-5 Minutes of Running @ 80% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 70% of 1-Mile Pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 40 minutes (10 sets) for times of:
Row 650 Meters
Your goal should be to maintain consistent pacing across all sets. Compare your results to the week of August 19-25, 2019 if you were following the program then.
Session 2 – Lactate Threshold
Four sets for times of:
Row 1500 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency.
Session 3 – Aerobic Threshold
For distance:
4-5 Minutes of Rowing @ 75% of 2k PR Pace
4-5 Minutes of Rowing @ 85% of 2k PR Pace
4-5 Minutes of Rowing @ 80% of 2k PR Pace
4-5 Minutes of Rowing @ 90% of 2k PR Pace
4-5 Minutes of Rowing @ 80% of 2k PR Pace
4-5 Minutes of Rowing @ 90% of 2k PR Pace
4-5 Minutes of Rowing @ 75% of 2k PR Pace
Cyclical & Mixed-Modal Sessions
Session 1 – Lactic Endurance Priority
Every 10 minutes for 40 minutes (4 sets):
Assault Bike 100/70 Calories
Session 2 – VO2 Max Priority
Ten sets for max calories of:
30 seconds of Assault Bike
Rest 30 seconds
At the 10-minute mark, rest two minutes then repeat for a total of THREE sets. This piece will take a total of 34 minutes.
Swimming Technique Session
Warm-Up Technique Drills
One set of:
200 Meters – Your Choice of Drill – focus on long streamlines off the wall and breathe every 3rd stroke
Followed by…
One set of:
100 Meter Pull
Main Set
Pick a pace that gives you no more than 10 seconds of rest on the 50 meters at 70% effort. For the 200 and 300, swim at the exact same pace. For example, if you are doing 1:30 for your 2 x 100 meters, then your 200 meters should be performed in 3:00 or slightly faster. Note your times to comments.
Two sets of:
100 Meter Swim
(choose to perform on one of the following intervals: 1:10/1:20/1:30/1:40/2:00)
Followed by…
For time:
200 Meter Swim
Rest 60 seconds, and then…
Three sets of:
100 Meter Swim
(choose to perform on one of the following intervals: 1:10/1:20/1:30/1:40/2:00)
Followed by…
For time:
200 Meter Swim
Rest 2 minutes, and then…
Two sets of:
100 Meter Swim
(choose to perform on one of the following intervals: 1:10/1:20/1:30/1:40/2:00)
Followed by…
For time:
200 Meter Swim
Cool Down
Use the same pacing strategies as above – use a kick board and boomers if you have them.
Four sets of:
50 Meter Kick
(choose to perform on one of the following intervals: 45/50/55/1:00/1:05/1:10)
Followed by…
One set of:
100 Meter Kick
(choose to perform on one of the following intervals: 1:30/1:40/1:50/2:00/2:10/2:20)
Followed by…
Four sets of:
25 Meter Kick @ 100% effort
Rest 15 seconds