Trieste Home Lab
Power & Engine
Strength A
Engine 1
Engine 2
Strength B
Engine 3
A
Strength Protocol

Structural Load

Focus
Legs & Push (Muscle Retention via Tension)
Tempo
4s Eccentric | 1s Pause
Equipment
15kg & 10kg DBs, Stepper, Mat
Trieste Power & Engine Cycle
Strength A
Structural Load
Focus
Legs & Push (Muscle Retention via Tension)
Tempo
4s Eccentric | 1s Pause
Equipment
15kg & 10kg DBs, Stepper, Mat
I

High-Tension Supersets

Complete all rounds of Pair 1 before moving to Pair 2
Pair 1: The Engine (4 Rounds)
Rest 90s
#
Exercise
Load
Target
1A
Bulgarian Split Squats
1.5 Reps: All the way down, half up, down, all the way up. Rear foot on stepper.
15kg x 2
8-10 /side
1B
Deficit Push-Ups
Hands on 15kg DB handles. 4s lowering. Pause 1s at bottom.
BW
Max Reps
Pair 2: Stability & Core (3 Rounds)
Rest 60s
#
Exercise
Load
Target
2A
Paused Goblet Squat
3s DEAD STOP at bottom. No bouncing.
15kg x 1
12 Reps
2B
Kneeling OH Press
Tall Kneeling: On mat; zero leg drive allowed.
10/15kg x 2
10 Reps
II

Finisher: Horseshoe Triceps

Superset back-to-back. Rest 45s between rounds.
#
Exercise
Load
Target
3A
DB Skullcrushers
Lie on stepper. Elbows pointed strictly at ceiling.
10kg x 2
3 x 12
3B
Close-Grip Push-Ups
Hands shoulder-width; elbows tucked tight to ribs. Lockout hard.
BW
3 x Max
III

Cooldown & Log

Hip Flexor Stretch: 2 mins /side (Mandatory).
Target Tempo Hit (4s Eccentric)
2 Min Hip Flexor Stretch Complete
Trieste Power & Engine Cycle
Engine 1
Base (Zone 2)
Target
Metabolic Maintenance & Fat Oxidation
Duration
60–75 Minutes
HR
105–123 bpm
T1D / Retatrutide Architecture
Massive glucose sink. Retatrutide dampens glucagon response. Mandate: 0.0 IOB before starting. Keep 15g fast-acting carbs on the handlebars.
I

Session Protocol

Bike or Run — Low Impact
 
Duration
Technical Specification
W
0:00 – 10:00
Warm-Up
Very easy spin. Ramp HR slowly from 90 bpm to 110 bpm. 90+ RPM.
M
10:00 – 55:00
Main Engine
Lock HR between 115 and 120 bpm. Nose Breathing Rule: If you must breathe through your mouth, you are in Zone 3. Drop resistance.
C
55:00 – 60:00
Cooldown
Zero resistance flush. Let HR drop below 100 bpm.
II

Session Log

97% TIR Maintained
Strictly Nose Breathing
Trieste Power & Engine Cycle
Engine 2
Tempo (High Aerobic)
Target
Functional Threshold Power & Mechanical Durability
Duration
50 Minutes
HR
140–157 bpm
I

Session Protocol

Bike — "Sir Iron" posture and core stability
 
Duration
Technical Specification
W
0:00 – 10:00
Warm-Up
Dynamic ramp up to 130 bpm. Prime the legs.
B1
10:00 – 25:00
Block 1
Hold 145 bpm. "Comfortably uncomfortable." Consistent 85–90 RPM.
R
25:00 – 30:00
Recovery
Zone 1 easy spin. Let HR drop to 120 bpm.
B2
30:00 – 45:00
Block 2
Hold 150 bpm. Focus on saddle stability and core engagement.
C
45:00 – 50:00
Cooldown
Flush legs. Zero resistance.
II

Session Log

97% TIR Maintained
Stable Cadence (No mashing)
Trieste Power & Engine Cycle
Strength B
Posterior & Pull
Focus
Hinge & Back (170kg Deadlift Memory)
Tempo
4s Eccentric | Dead Stops
Equipment
15kg & 10kg DBs, Stepper, Mat
I

High-Tension Supersets

Complete all rounds of Pair 1 before moving to Pair 2
Pair 1: The Heritage Pull (4 Rounds)
Rest 90s
#
Exercise
Load
Target
1A
Single-Leg RDL
Keep moving leg's toes pointed down. 4s lowering. Balance = Tension.
15kg x 2
10 /side
1B
One-Arm DB Row
Tripod stance on stepper. Dead stop on floor every rep. Pull to hip.
15kg x 1
10-12 /arm
Pair 2: Core & Drive (3 Rounds)
Rest 60s
#
Exercise
Load
Target
2A
Stepper Bridge
Feet on stepper, DBs safely on hips. Hard glute squeeze at top.
15kg x 2
15 Reps
2B
Renegade Rows
Plank on DBs. Row one side. Fight hip rotation. Core tight.
10/15kg x 2
10 Total
II

Finisher: Biceps & Grip

Superset back-to-back. Rest 45s between rounds.
#
Exercise
Load
Target
3A
Zottman Curls
Curl up palms-up. Rotate at top. Lower palms-down (forearm focus).
10kg x 2
3 x 10
3B
Hammer Curls
Neutral grip. 1s squeeze at peak. Zero momentum/swinging.
15kg x 2
3 x 12
III

Cooldown & Log

Hamstring Stretch: 2 mins /side. Forearm/Wrist Stretch: 1 min.
Zero Momentum Used on Rows
2 Min Hamstring Stretch Complete
Trieste Power & Engine Cycle
Engine 3
The Crisis (VO2 Max)
Target
Stroke Volume Expansion & EPOC
Duration
45 Minutes
HR
158–175 bpm (RPE 9/10)
T1D / Retatrutide Architecture
High spike risk during intervals, massive drop risk 12 hours post-workout due to glycogen replenishment. Consider a 10–20% basal reduction overnight. Ignore optical wrist HR lag; train to RPE 9.
I

Session Protocol

Bike — High Cadence Required
 
Duration
Technical Specification
W
10 Mins
Warm-Up
Ramp to Zone 2. Include 2x 30-second "spin up" sprints to wake up CNS.
4x4
28 Mins
The 4x4 Set
4 Rounds of: 4 Mins Work (165+ bpm / RPE 9 / 95+ RPM). You should be gasping. 3 Mins Rest (<120 bpm / Zero resistance spin).
F
1 Min
Finisher
110% absolute max sprint. Empty the tank.
C
6 Mins
Cooldown
Mandatory lactate clearance. Spin until HR is stable under 100 bpm.
II

Session Log

97% TIR Maintained
Hit RPE 9 on all 4 rounds
Trieste Home Lab — Power & Engine Cycle