TrainersEye · Session of the Day · Cycling · #019

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

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1	Hip Flexor Stretchdeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Glute Bridgesteady 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	Tuck Jumpmove the load with violent intent — bar speed is the rep	4 × 4
	2	Box 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

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1	Leg Pressdeep 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	Copenhagen Plankpelvis anchored — no saddle rocking, hips dead level	3 × 20 s/side
2	Dead Bugpelvis anchored — no saddle rocking, hips dead level	3 × 8
3	Farmer Carrysteady breathing rhythm	2 × 8

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

Time__ : __

1	Hamstring 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.