TrainersEye · Session of the Day · Cycling · #009

Cycling Threshold Engine — FTP Builder

2 × 15-20 min sweet-spot/threshold blocks (88-95% FTP) with pelvic anchoring · Block · Base / Winter Foundation

Target ≈ 75 minDate Body Weight Session RPE cap 7-8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Hip opening, glute & thoracic prep · 6-8 min

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1	Clamshelldeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Couch Stretchsteady breathing rhythm	8 + 8
3	Ankle Dorsiflexionpelvis anchored — no saddle rocking, hips dead level	2 × 10

Phase 2 · RFD & Explosive Primer8-10 min · low contacts, 100% intent · full recovery

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	1	Broad Jumpmove the load with violent intent — bar speed is the rep	4 × 4
	2	Kettlebell Swingknee tracks the second toe — no valgus wobble under torque	3 × 5

Phase 3 · Primary Torque Engine2 × 15 min @ 88-95% FTP · 5 min easy between · cadence 85-95

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	1	Bike / Trainer88-95% FTP — strong but sustainable, quiet upper body	2 × long blocks
	2	Nordic Curlpelvis anchored — no saddle rocking, hips dead level	3 × 8	kg

Progression: Base rule: strength is built in winter — tempo 3-1-1, full range, knee tracks the second toe under every load. Neutral lumbar even in deep hip flexion; film the bottom position.

Phase 4 · Aero Posture, Core & Carries8-10 min · anti-flexion & lateral pelvic anchor · quality holds

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1	Side Plankpelvis anchored — no saddle rocking, hips dead level	3 × 20 s/side
2	Plankpelvis anchored — no saddle rocking, hips dead level	3 × 8
3	Pallof Presssteady breathing rhythm	2 × 8

Phase 5 · Positional Unloading & Hip Decompression4-6 min · hip capsule traction, psoas release, thoracic extension, breathwork

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1	Seated Forward Foldsteady breathing rhythm	45 s/side
2	Hip Flexor Stretchsteady breathing rhythm	60 s
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Watts need joints — knee tracks the second toe under load, neutral lumbar in deep hip flexion, release the psoas after aero hours. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.