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 3 minutes, for 36 minutes (12 sets) for times:
Run 200 Meters
Your goal should be to run these at a pace at least 5 seconds faster than your 400m splits for your 1600 meter PR. Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. Walk or jog during your rest periods.
Session 2 – Lactate Threshold
Three sets for times of:
Run 2400 Meters
Rest 5-8 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.
Session 3 – Aerobic Threshold
800 Meter Warm-Up Run
Followed by. . .
Two sets of:
Run 200-400 Meters @ 80-85%
Rest as needed
Followed by. . .
“5k Time Trial”
For time:
Run 5k
Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 250 Meters
Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. These should be challenging…don’t be afraid to push the pace!
Session 2 – Lactate Threshold
Three sets for times of:
Row 2000 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across all sets.
Session 3 – Aerobic Threshold
“5k Row Time Trial”
For time:
Row 5,000 Meters
This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training.
Cyclical & Mixed-Modal Sessions
Session 1 – Lactic Endurance Priority
Against a 10-minute running clock…
100/70 Calorie Assault Bike
Max Wall Ball Shots (30/20 lbs) in remaining time
Rest 4 minutes, and when the clock reaches 14:00…
Against an 8-minute running clock…
75/50 Calorie Assault Bike
Max Wall Ball Shots (20/14 lbs) in remaining time
Rest 4 minutes, and when the clock reaches 26:00…
Against a 6-minute running clock…
50/35 Calorie Assault Bike
Max Air Squats in remaining time
Session 2 – VO2 Max Priority
Every 4 minutes, for 32 minutes (8 sets) for times:
15/9 Calories of Assault Bike
5 Sandbag or D-Ball Clean Over Shoulder (150/100lb.)
15/9 Calories of Assault Bike
Note times for all eight sets. Allow bike monitor to roll while you do sandbag cleans, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds
Followed by…
Four sets of:
25 Meter – Push off the wall and streamline for distance, then breathe every 3rd stroke
Rest 10-20 seconds
Followed by…
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count – count the number of strokes, be long and efficient
Rest 20-30 seconds
Main Set
Pace Focus – Pick a pace that gives you no more than 10 seconds of rest on the 50 meter intervals, 20 seconds for the 100 meter intervals, and 40 seconds for the 200 Meter interval – and maintain that pace throughout the pyramid.
Four sets of:
50 Meters on the 35/40/45/50/55/60
Immediately followed by…
Two sets of:
100 Meters on the 1:10/1:20/1:30/1:40/1:50/2:00
Immediately followed by…
One set of:
200 Meters in 2:20/2:40/3:00/3:20/3:40/4:00
Immediately followed by…
Two sets of:
100 Meters on the 1:10/1:20/1:30/1:40/1:50/2:00
Immediately followed by…
Four sets of:
50 Meters on the 35/40/45/50/55/60
Cool Down
100 Meter Pull
Rest 20-30 seconds
100 Meter Kick – choose with or without a board, and try 25 meters of dolphin kick on your back