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
Twelve sets for max distances:
45 seconds of Running @ 100% effort
Rest 90 seconds
This will take you 27 minutes – 9 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.
Session 2 – Lactate Threshold
Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile PR Pace
Rest as needed
For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1200 meters. Compare your results to the week of June 21, 2021.
Session 3 – Aerobic Threshold
For time:
Run 2 miles @ 95-100% of 5k PR pace
Run 800 Meters @ 60-65% of 5k PR pace
Run 2 miles @ 95-100% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
Every 2 minutes, for 30 minutes (15 sets) for max meters:
45 seconds of Rowing @ 100% effort
75 Seconds of Rowing @ 45-55% effort – this should be full recovery pace with nasal-breathing only
Session 2 – Lactate Threshold
Four sets for times of:
Row 500 Meters @ 85% of 2k PR Pace
Row 500 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 95% of 2k PR Pace
Rest 3-4 minutes
Your goal should be to maintain consistent pacing across all sets.
Session 3 – Aerobic Threshold
For distance:
8-10 Minutes of Rowing @ 70-75% effort
8-10 Minutes of Rowing @ 80-85% effort
8-10 Minutes of Rowing @ 75-80% effort
If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.
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 Row or Ski Erg
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.)