TrainersEye · Session of the Day · Cycling · #054

Cycling Endurance Base + Torque Combo Day

45-min Zone-2 aerobic base ride wrapped around a gym torque block · Block · Build (strength + threshold)

Target ≈ 75 minDate Body Weight Session RPE cap 6-7/10Coach: MMSx Team of Experts

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

Time__ : __

1	Cat-Cowdeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Wall Angelsteady breathing rhythm	8 + 8
3	Thoracic Rotationpelvis anchored — no saddle rocking, hips dead level	2 × 10

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

Time__ : __

	1	Lateral Boundmove 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 Engine45 min continuous Zone 2 · cadence 90+ · fuel on the bike

Time__ : __

1	Bike / TrainerZone 2 — conversational, high cadence, silky circles	45 min
2	Back Squatdeep hip flexion, neutral lumbar — own the closed angle	3 × 6	kg
3	Step-Upknee tracks the second toe — no valgus wobble under torque	2 × 8/side	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	Ab Wheel Rolloutpelvis 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	Hip Flexor Stretchsteady 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.