TrainersEye · Session of the Day · Cycling · #028

Cycling VO2max & Anaerobic Capacity Day

3-5 min intervals @ 106-120% FTP plus 30/30 s micro-bursts · Block · Base / Winter Foundation

Target ≈ 70 minDate Body Weight Session RPE cap 9/10Coach: MMSx Team of Experts

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

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1	World's Greatest Stretchdeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Wall Slidesteady 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

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	1	Kettlebell Swingmove 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 Engine4 × 3 min @ 106-120% FTP : 3 min easy + 2 × (6 × 30/30 s)

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	1	Bike / Trainer106-120% FTP — controlled suffering, cadence 95-105	4 × 3 min
	2	Rowing Machine — steady30 s on / 30 s float — attack, recover, repeat	2 × (6 × 30/30 s)

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	Clamshellpelvis anchored — no saddle rocking, hips dead level	3 × 12/side
2	Side Plankpelvis anchored — no saddle rocking, hips dead level	3 × 8
3	Bird Dogsteady breathing rhythm	2 × 8

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

Time__ : __

1	Thread the Needlesteady 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.