TrainersEye · Session of the Day · Cycling · #085

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

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

Time__ : __

	1	Hurdle Hopmove the load with violent intent — bar speed is the rep	4 × 4
	2	Lateral Boundknee tracks the second toe — no valgus wobble under torque	3 × 5/side

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

Time__ : __

1	Back 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	Single-Leg Balancepelvis anchored — no saddle rocking, hips dead level	3 × 20 s/side
2	Copenhagen Plankpelvis anchored — no saddle rocking, hips dead level	3 × 8
3	Side Planksteady breathing rhythm	2 × 30 s

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

Time__ : __

1	Doorway Pec Stretchsteady breathing rhythm	45 s/side
2	Thread the Needlesteady 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.