TrainersEye · Session of the Day · Cycling · #013

Cycling Peak Torque — Climbing Strength Day

Low-cadence big-gear torque (50-60 rpm) paired with heavy closed-hip-angle strength · Block · Base / Winter Foundation

Target ≈ 70 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

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

Time__ : __

1	Cobra Posedeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Cat-Cowsteady breathing rhythm	8 + 8
3	Hip Flexor Stretchpelvis anchored — no saddle rocking, hips dead level	2 × 10

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

Time__ : __

	1	Hurdle Hopmove the load with violent intent — bar speed is the rep	4 × 4
	2	Squat Jumpknee tracks the second toe — no valgus wobble under torque	3 × 5

Phase 3 · Primary Torque Engine16-20 min · heavy + on-bike torque pairing · rest 2-3 min

Time__ : __

1	Front Squatdeep hip flexion, neutral lumbar — own the closed angle	4 × 6 · 3-1-1	kg
2	Bulgarian Split Squatknee tracks the second toe — no valgus wobble under torque	3 × 6/side	kg
3	Bike / Trainer50-60 rpm seated — drive the whole pedal circle	3 × 6 min 55 rpm

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	Lateral Lungepelvis anchored — no saddle rocking, hips dead level	3 × 12/side
2	Copenhagen 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

Time__ : __

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