TrainersEye · Session of the Day · Cycling · #063

Cycling Threshold Engine — FTP Builder

2 × 15-20 min sweet-spot/threshold blocks (88-95% FTP) with pelvic anchoring · Block · Peak / Race Power

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	Leg Swingdeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Hip Circlessteady breathing rhythm	8 + 8
3	Clamshellpelvis anchored — no saddle rocking, hips dead level	2 × 10

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

Time__ : __

	1	Pogo Jumpmove the load with violent intent — bar speed is the rep	4 × 4
	2	Skater Hopknee tracks the second toe — no valgus wobble under torque	3 × 5/side

Phase 3 · Primary Torque Engine2 × 20 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	Kettlebell Swingpelvis anchored — no saddle rocking, hips dead level	3 × 8	kg

Progression: Peak rule: intent-to-move velocity on every rep — light-to-moderate loads moved violently. Sprint reps are 100% or skipped; power dies in fatigue, so full recovery always.

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

Time__ : __

1	Copenhagen Plankpelvis anchored — no saddle rocking, hips dead level	3 × 20 s/side
2	Farmer Carrypelvis anchored — no saddle rocking, hips dead level	3 × 20 m	kg
3	Planksteady breathing rhythm	2 × 30 s

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

Time__ : __

1	Figure-Four Stretchsteady breathing rhythm	45 s/side
2	Standing Quad 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.