TrainersEye · Session of the Day · Cycling · #043

Cycling Peak Torque — Climbing Strength Day

Low-cadence big-gear torque (50-60 rpm) paired with heavy closed-hip-angle strength · Block · Build (strength + threshold)

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	Leg Swingdeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Hip Flexor Stretchsteady breathing rhythm	8 + 8
3	Couch 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	Pogo Jumpmove the load with violent intent — bar speed is the rep	4 × 4
	2	Hurdle Hopknee 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	Box Squatdeep hip flexion, neutral lumbar — own the closed angle	5 × 4 heavy	kg
2	Walking Lungeknee tracks the second toe — no valgus wobble under torque	3 × 6/side	kg
3	Bike / Trainer50-60 rpm seated — drive the whole pedal circle	4 × 6 min 55 rpm

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	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	Ab Wheel Rolloutsteady breathing rhythm	2 × 8

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

Time__ : __

1	Seated Forward Foldsteady breathing rhythm	45 s/side
2	Dead Hangsteady 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.