TrainersEye · Session of the Day · Cycling · #067

Cycling Peak Torque — Climbing Strength Day

Low-cadence big-gear torque (50-60 rpm) paired with heavy closed-hip-angle strength · Block · Peak / Race Power

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

Time__ : __

1	Clamshelldeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Couch 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

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 Engine16-20 min · heavy + on-bike torque pairing · rest 2-3 min

Time__ : __

1	Box Squatdeep hip flexion, neutral lumbar — own the closed angle	4 × 3 fast intent	kg
2	Bulgarian Split Squatknee 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 × 5 min 50 rpm

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	Side 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	Pallof Presssteady breathing rhythm	2 × 8

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	Hip Flexor 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.