TrainersEye · Session of the Day · Cycling · #099

Cycling Threshold Engine — FTP Builder

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

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

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1	Leg Swingdeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Ankle Dorsiflexionsteady 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

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

Phase 3 · Primary Torque Engine2 × 15 min @ 88-95% FTP · 5 min easy between · cadence 85-95

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	1	Bike / Trainer88-95% FTP — strong but sustainable, quiet upper body	2 × long blocks
	2	Romanian Deadliftpelvis anchored — no saddle rocking, hips dead level	3 × 8	kg

Progression: Season rule: 2 heavy sets keep torque without stealing race legs — 48 h before key rides. Neck and trunk armor stay daily; hip flexor release after every long aero session.

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

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1	Monster Walkpelvis 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	Bird Dogsteady breathing rhythm	2 × 8

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

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1	Standing Quad Stretchsteady breathing rhythm	45 s/side
2	Couch 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.