Trieste Home Lab
Phase 2.1: System Rebalance
Legs
Engine 1
Anterior
Engine 2
Posterior
Engine 3
A
Strength Protocol

Structural Power

Focus
Legs & Chassis
Target
Hinge Memory & Volume
Equipment
25kg, 15kg DBs, Stepper
Trieste Power Cycle
Structural Power
C2 / Retatrutide Override
Strict verticality required on Goblets. Complete all rounds of Pair 1 before Pair 2.
I

Lower Body Volume & Hinge Memory

Complete all rounds of Pair 1 before Pair 2. No bouncing.
Pair 1: The Heavy Base (4 Rounds)
Rest 90s
#
Exercise
Load
Target
1A
Goblet Squats
Strict vertical torso. Elbows tucked. C2 Guardrail Active.
25kg x 1
10–12 Reps
1B
DB Suitcase Deadlifts
The 170kg memory. Eye gaze 1.5m ahead on the floor. No shrugging at lockout.
25kg x 2
10 Reps
Pair 2: Athletic Stability (3 Rounds)
Rest 60s
2A
Reverse Lunges
3s controlled eccentric. Focus on knee tracking.
15kg x 2
10 / Leg
2B
Single-Leg RDLs
Hold DB in opposite hand of working leg. Neck neutral.
15kg x 1
12 / Leg
II

Finisher: Glute / Core

Hard glute squeeze at top lockout.
3 Rounds
Rest 45s
#
Exercise
Load
Target
3A
Stepper Glute Bridges
25kg on hips. Hard glute squeeze at top lockout.
25kg x 1
15 Reps
C2 Remained Neutral
Pump Site Unobstructed
Trieste Engine Cycle
Engine 1: Base
Zone 2 Telemetry
Strict 0.0 IOB mandated. Nose breathing only to guarantee pure fat oxidation and preserve CNS.
I

Mitochondrial Base Protocol

Strictly on the Stationary Bike. Avoid high resistance spikes.
Phase
Time
Specifications
W
0:00 – 10:00
Warm-Up
Gradual climb. Do not breach 110 bpm early. 90+ RPM.
A
10:00 – 55:00
Steady State (Zone 2)
Lock HR between 115–120 bpm. Pure flush. If you must mouth-breathe, drop resistance.
C
55:00 – 60:00
Cooldown
Zero resistance flush. Let HR drop below 100 bpm.
Strictly Nose Breathing
Zero IOB
Trieste Power Cycle
Anterior Aesthetics
I

Chest, Shoulders, Triceps Volume

Pair 1: Chest Expansion (4 Rounds)
Rest 90s
#
Exercise
Load
Target
1A
Stepper DB Bench Press
Deep stretch at bottom. 3s eccentric.
25kg x 2
8–10 Reps
1B
Stepper DB Flyes
Massive stretch at bottom, "hug" at top. Strict control.
10/15kg x 2
12–15 Reps
Pair 2: Delts & Core (3 Rounds)
Rest 60s
2A
Kneeling DB Overhead Press
Tall kneeling. Lock the ribcage down. C2 strict.
15kg x 2
10 Reps
2B
DB Lateral Raises
Slight forward lean. Strict isolation, no trap shrugging.
7.5/10kg x 2
15–20 Reps
II

Finisher: Triceps Flush

3 Rounds
Rest 45s
#
Exercise
Load
Target
3A
DB Skullcrushers
Lie on stepper. Elbows pointing at ceiling.
10kg x 2
To Failure
3B
Close-Grip Push-Ups
Hands narrow, elbows tucked to ribs. Max lockout.
BW
To Failure
Trieste Engine Cycle
Engine 2: Tempo
I

Functional Threshold Power

Mechanical durability on the Bike. Sustained steady state.
Phase
Time
Specifications
W
0:00 – 10:00
Warm-Up
Dynamic ramp up to 130 bpm. Prime the legs.
A
10:00 – 25:00
Block 1 (Sweet Spot)
Hold 145 bpm. Consistent 85–90 RPM. Comfortably uncomfortable.
R
25:00 – 30:00
Recovery
Zone 1 easy spin. Drop HR to 120 bpm.
B
30:00 – 45:00
Block 2 (Sweet Spot)
Hold 150 bpm. Focus on saddle stability and core engagement.
C
45:00 – 50:00
Cooldown
Flush legs. Zero resistance.
Trieste Power Cycle
Posterior Heritage
C2 / Neutral Spine Mandatory
Zero "looking up" during hinges. Eye gaze stays 1.5m in front on floor. Yellow light on pullovers: keep head supported.
I

Back, Serratus, Brachialis

Pair 1: Lat & Serratus Volume (4 Rounds)
Rest 90s
#
Exercise
Load
Target
1A
One-Arm DB Tripod Row
Hand on stepper. Back strictly parallel to floor. Dead stop.
25kg x 1
8 / Arm
1B
DB Pullovers
YELLOW LIGHT. Head supported perfectly on stepper. Do not over-stretch neck.
15kg x 1
12 Reps
Pair 2: Anti-Rotation Core (3 Rounds)
Rest 60s
2A
DB Renegade Rows
Plank on DBs. Fight hip rotation. Core tight.
15kg x 2
10 (Total)
2B
Seated DB Rear Delt Flyes
Sit on the edge of the stepper, bend forward over your knees. Keep the neck completely neutral. Fly the weights out to hit the back of the shoulder.
7.5/10kg x 2
15 Reps
II

Finisher: Forearm Builder

3 Rounds
Rest 45s
#
Exercise
Load
Target
3A
Zottman Curls
Curl up palms up. Slow descent palms down.
10kg x 2
10–12 Reps
3B
Hammer Curls
Elbows pinned to ribs. Zero momentum.
15kg x 2
10 Reps
Trieste Engine Cycle
Engine 3: Crisis
T1D Glycogen Crash Warning
RPE 9/10 (160+ bpm). Monitor for delayed 12h T1D glycogen crash post-flight. Consider basal reduction.
I

VO2 Max Intervals Protocol

Massive EPOC driver. High CNS demand. On the bike.
Phase
Time
Specifications
W
0:00 – 10:00
Warm-Up
Ramp to Zone 2. Include 2x 30-second "spin up" sprints to wake up CNS.
A
10:00 – 38:00
The 4x4 Set
4 Rounds: 4 mins work (160+ bpm / RPE 9 / 95+ RPM) → 3 mins rest (< 120 bpm / zero resistance spin).
B
38:00 – 39:00
Empty the Tank
1 min absolute max sprint. 110% output.
C
39:00 – 45:00
Cooldown
Mandatory lactate clearance. Spin until HR is stable under 100 bpm.
The Trieste Protocol — Phase 2.1 System Rebalance