TrainersEye · Session of the Day · Cycling · #072

Cycling Endurance Base + Torque Combo Day

45-min Zone-2 aerobic base ride wrapped around a gym torque block · Block · Peak / Race Power

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	Couch Stretchdeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Hip Flexor Stretchsteady breathing rhythm	8 + 8
3	Glute Bridgepelvis anchored — no saddle rocking, hips dead level	2 × 10

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

Time__ : __

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

Time__ : __

1	Bike / TrainerZone 2 — conversational, high cadence, silky circles	45 min
2	Goblet Squatdeep hip flexion, neutral lumbar — own the closed angle	3 × 6	kg
3	Walking Lungeknee tracks the second toe — no valgus wobble under torque	2 × 8/side	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	Lateral Lungepelvis anchored — no saddle rocking, hips dead level	3 × 12/side
2	Farmer Carrypelvis anchored — no saddle rocking, hips dead level	3 × 20 m	kg
3	Dead Bugsteady breathing rhythm	2 × 8

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

Time__ : __

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