TrainersEye · Session of the Day · Cycling · #102

Cycling Endurance Base + Torque Combo Day

45-min Zone-2 aerobic base ride wrapped around a gym torque block · Block · Race-Season Maintenance

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	Cat-Cowdeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Clamshellsteady 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	Box Jumpknee tracks the second toe — no valgus wobble under torque	3 × 5

Phase 3 · Primary Torque Engine50 min continuous Zone 2 · cadence 90+ · fuel on the bike

Time__ : __

1	Bike / TrainerZone 2 — conversational, high cadence, silky circles	50 min
2	Goblet Squatdeep hip flexion, neutral lumbar — own the closed angle	3 × 6	kg
3	Step-Upknee tracks the second toe — no valgus wobble under torque	2 × 8/side	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

Time__ : __

1	Side Plankpelvis anchored — no saddle rocking, hips dead level	3 × 20 s/side
2	Suitcase 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	Dead Hangsteady breathing rhythm	45 s/side
2	Seated Forward Foldsteady 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.