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
“Invictus 200 Meter Repeat Test”
For time:
Run 200 Meters @ 100% effort
Rest 6 minutes, and then…
Every 2 minutes, for as long as you can maintain pace…
Run 200 Meters @ 85% of max effort
Compare results to the week of June 13, 2022.
INSTRUCTIONS:
To run this test effectively, it’s important that you get a good warm-up and run the initial 200 meter test to the best of your ability. If you hold back on the initial portion, you will increase the volume of the training and change the intended stimulus.
Once you know your max effort, you will run 200 meter repeats every two minutes at 85+% of that time. To calculate your pace, take your max effort time and divide it by .85 to get your threshold time. If you run slower than that time for any set, your workout is over. The goal is to run as many sets as possible under your 85% threshold time.
EXAMPLE:
If your 200 Meter max effort = 30 seconds, you will need to run your 200 meter repeats in 35.3 seconds or less (30/.85 = 35.3).
Session 2 – Lactate Threshold
Five sets for times of:
Run 1000 Meters
Rest 2 minutes
*Set 1 – 90% of 1-Mile PR pace
*Set 2 – 80% of 1-Mile PR pace
*Set 3 – 90% of 1-Mile PR pace
*Set 4 – 80% of 1-Mile PR pace
*Set 5 – 90% of 1-Mile PR pace
Session 3 – Aerobic Threshold
For time:
Run 800 Meters @ 80% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 1600 Meters @ 90% of 5k PR pace
Run 1600 Meters @ 95% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 800 Meters @ 80% of 5k PR pace
We will be re-testing your 5k run time next week. Please use this training session as an opportunity to focus on running and breathing mechanics, placing the emphasis on efficiency so that you can run a smooth and efficient new 5k PR next week.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 36 minutes (12 sets) for distances:
75 seconds of Rowing
5 Burpees Over the Erg
See if you can keep the same paces as last week…just need to hold on for 15 more seconds.
Session 2 – Lactate Threshold
Three sets for times of:
Row 2500 Meters
Rest 5 minutes
Goal is to have the lowest possible total time. In order to do so, you will have to monitor your pacing to maintain some consistency over the course of the three sets.
Session 3 – Aerobic Threshold
Four sets for max distances:
10 Minutes of Rowing
Rest 2 minutes
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 25 minutes (5 sets) for max calories:
10 Bar-Facing Burpees
10 Thrusters (115/75 lbs)
60 seconds of Assault Bike (for max calories)
Note the total time for each set including the 60 seconds of Assault Bike AND the total calories per set.
Session 2 – Lactate Threshold
Every 6 minutes, for 36 minutes (3 sets) for times:
*Station 1 – 40/30 Calories of Assault Bike
*Station 2 – Three rounds of:
8 Burpees
10 Kettlebell Swings
12 Walking Lunges with Farmer’s Carry
Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.
Session 3 – Aerobic Threshold
For time:
800 Meter Run
40 Alternating Single-Arm Dumbbell Snatches
40 Jumping Lunges
800 Meter Run
40 Alternating Single-Arm Dumbbell Snatches
40 Jumping Lunges
800 Meter Run
Swimming Technique Session
Warm-Up Technique Drills
One set of:
100 Meter Pull – work on smooth roll with hips lifted
Rest 20-30 seconds
100 Meter Kick
Rest 20-30 seconds
100 Meter Breathe Every 3rd Stroke – build from 50-80% effort
Main Set
*Use a kick board for the kicking pieces, and not your times for the 100 meter kicks.
100 Meter Kick
Rest 15-20 seconds
100 Meter Swim @ 75% effort
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
200 Meter Swim @ 60% effort
Rest 20-30 seconds
100 Meter Kick
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
300 Meter Swim @ 50% effort
Cool Down Technique Drills
200 Meter Pull – focus on strong pull and glide