TrainersEye · Session of the Day · Cycling · #033

Cycling Threshold Engine — FTP Builder

2 × 15-20 min sweet-spot/threshold blocks (88-95% FTP) with pelvic anchoring · Block · Build (strength + threshold)

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

Time__ : __

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

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

Time__ : __

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

Phase 3 · Primary Torque Engine2 × 18 min @ 88-95% FTP · 5 min easy between · cadence 85-95

Time__ : __

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

Progression: Build rule: lift heavy, ride hard — never both to failure. Watts-per-kilo wins: 3-5 reps at high intent beats 10 grinding reps. Log FTP-block average power on the card.

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

Time__ : __

1	Monster Walkpelvis anchored — no saddle rocking, hips dead level	3 × 12/side
2	Copenhagen Plankpelvis anchored — no saddle rocking, hips dead level	3 × 8
3	Suitcase 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	Doorway Pec 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

__ : __ : __

Session Complete

Athlete signature

Coach signature

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.