TrainersEye · Session of the Day · Cycling · #012

Cycling Endurance Base + Torque Combo Day

45-min Zone-2 aerobic base ride wrapped around a gym torque block · Block · Base / Winter Foundation

Target ≈ 75 minDate Body Weight Session RPE cap 6-7/10Coach: MMSx Team of Experts

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

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1	Hip Circlesdeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Thoracic Rotationsteady breathing rhythm	8 + 8
3	Cobra Posepelvis anchored — no saddle rocking, hips dead level	2 × 10

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

Time__ : __

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

Phase 3 · Primary Torque Engine40 min continuous Zone 2 · cadence 90+ · fuel on the bike

Time__ : __

1	Bike / TrainerZone 2 — conversational, high cadence, silky circles	40 min
2	Front Squatdeep hip flexion, neutral lumbar — own the closed angle	3 × 6	kg
3	Step-Upknee tracks the second toe — no valgus wobble under torque	2 × 8/side	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

Time__ : __

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

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

Time__ : __

1	Figure-Four Stretchsteady breathing rhythm	45 s/side
2	Couch 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.