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
Ten sets for times of:
100 Meter Sprint
Rest 30 seconds
100 Meter Sprint
Rest 30 seconds
100 Meter Sprint
Rest 90-120 seconds
Session 2 – Lactate Threshold
One set of:
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
Session 3 – Aerobic Threshold
For times:
Run 2 miles @ 85-90% of 5k PR Pace
Rest 2 minutes (walking recovery)
Run 1 mile @ 85-90% of 5k PR Pace
Rest 2 minutes (walking recovery)
Run 2 miles @ 85-90% of 5k PR Pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 36 minutes (12 sets) for distances:
60 seconds of Rowing
6 Burpees Over the Erg
Session 2 – Lactate Threshold
Three sets for times of:
Row 1000 Meters @ 90+% of your 2k PR Pace
Row 500 Meters @ 75% of your 2k PR Pace
Row 1000 Meters @ 90+% of your 2k PR Pace
Rest 4 minutes
Session 3 – Aerobic Threshold
For distance:
4 Minutes of Rowing @ 75-80% of 5k PR pace
6 Minutes of Rowing @ 90-95% of 5k PR pace
4 Minutes of Rowing @ 75-80% of 5k PR pace
6 Minutes of Rowing @ 95-100% of 5k PR pace
4 Minutes of Rowing @ 75-80% of 5k PR pace
6 Minutes of Rowing @ 90-95% of 5k PR pace
4 Minutes of Rowing @ 75-80% of 5k PR pace
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for max calories of:
60 seconds of Assault Bike
30 seconds of Thrusters (95/65 lbs)
Note total calories + total reps of thrusters for each set.
Session 2 – Lactate Threshold
Every 6 minutes, for 30 minutes (5 sets) for times of:
60/50 Calorie Ski Erg, Bike Erg or Assault Bike
12 Burpee Pull-Ups
Session 3 – Aerobic Threshold
Every minute, on the minute, for 32 minutes:
Station 1: 12/9 Calorie Assault Bike
Station 2:9 Burpee Box Jump-Overs (24″/20”)
Station 3: 12/9 Calorie Row
Station 4: 12 Toes to Bar or Hanging Knee Raises or 25 V-Ups
The goal is to keep moving for the entire 32 minutes with each station taking around 35-45 seconds, Station 4 should be a little faster and give you the opportunity to gather yourself before you hit the next Assault Bike. Your pace should stay the same but RPE will increase as you get deeper into the workout.
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50 Meter Breathe Every 5th Stroke (working on body position)
Rest 20 seconds
Followed by…
Four sets of:
50 Meter Pull – work on smooth roll with hips lifted
Rest 20 seconds
Followed by…
Four sets of:
25 Meter Stroke Count
Rest 10-15 seconds
Main Set
Two sets of:
50 Meter Finger Tip Drag
Rest 10 seconds
100 Meter Breathe Every 3rd Stroke – emphasize rotating your head, not lifting it
Rest 20 seconds
200 Meter Breathe Every 3rd Stroke
Rest 30 seconds
100 Meter Breathe Every 3rd Stroke
Rest 20 seconds
50 Meter Finger Tip Drag
Followed by…
Four sets of:
25 Meter Breathe 1-3 times – focus on body roll, head and hip position
Rest 30 seconds
Followed by…
Four sets of:
25 Meter Pull
Rest 10 seconds
Followed by…
Four sets of:
25 Meter Kick
Rest 10 seconds
Cool Down Technique Drills
200 Meters Finger Tip Drag and focus on body position – waterline at the crown of your head
(If your head is lowered into the water, then the hips and feet rise towards the surface. Rather than having the water line at your eyebrows, forehead or hair line, drop your head so that the water line connects with the crown of the head.)