TrainersEye · Session of the Day · Cycling · #058

Cycling VO2max & Anaerobic Capacity Day

3-5 min intervals @ 106-120% FTP plus 30/30 s micro-bursts · Block · Build (strength + threshold)

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	Leg Swingdeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Hip Flexor Stretchsteady breathing rhythm	8 + 8
3	Cobra Posepelvis 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	Kettlebell Snatchknee tracks the second toe — no valgus wobble under torque	3 × 5

Phase 3 · Primary Torque Engine5 × 3 min @ 106-120% FTP : 2 min easy + 2 × (6 × 30/30 s)

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	1	Bike / Trainer106-120% FTP — controlled suffering, cadence 95-105	5 × 3 min
	2	Bike / Trainer30 s on / 30 s float — attack, recover, repeat	2 × (6 × 30/30 s)

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	Single-Leg Balancepelvis anchored — no saddle rocking, hips dead level	3 × 20 s/side
2	Suitcase Carrypelvis anchored — no saddle rocking, hips dead level	3 × 20 m	kg
3	Pallof Presssteady 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	Hamstring 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.