Nine Hammers by GoGo
- Cycling
- 56mTime
- 45Stress
- 0.69Intensity
- 235Popularity
About this workout
Nine Hammers is a classic tempo workout that builds your aerobic durability with a series of sustained efforts, perfect for those mid-week rides or when you're stretching out climbs. This session keeps you just below threshold, allowing you to push through fatigue while developing the endurance needed for longer efforts.
Workout structure
- 30 sec @ 75% (75w)
- 15 sec @ 85% (85w)
- 20 sec @ 80% (80w)
- 10 sec @ 120% (120w)
- 1 min @ 80% (80w)
- 30 sec @ 50% (50w)
- 15 sec @ 140% (140w)
- 1 min @ 100% (100w)
- 1:40 min @ 50% (50w)
- 55 sec @ 72% (72w)
- 2 min @ 65% (65w)
- 35 sec @ 82% (82w)
- 30 sec @ 61% (61w)
- 30 sec @ 65% (65w)
- 1:55 min @ 50% (50w)
- 1:5 min @ 81% (81w)
- 1:55 min @ 68% (68w)
- 50 sec @ 78% (78w)
- 15 sec @ 101% (101w)
- 2 min @ 50% (50w)
- 1 min @ 64% (64w)
- 20 sec @ 88% (88w)
- 30 sec @ 64% (64w)
- 1 min @ 79% (79w)
- 40 sec @ 83% (83w)
- 2:30 min @ 45% (45w)
- 1:30 min @ 63% (63w)
- 1:30 min @ 65% (65w)
- 1:30 min @ 67% (67w)
- 2 min @ 45% (45w)
- 2:35 min @ 80% (80w)
- 25 sec @ 87% (87w)
- 1:30 min @ 45% (45w)
- 1:5 min @ 78% (78w)
- 24 sec @ 73% (73w)
- 1 min @ 80% (80w)
- 30 sec @ 73% (73w)
- 3 min @ 45% (45w)
- 3 min @ 65% (65w)
- 2 min @ 50% (50w)
- 30 sec @ 87% (87w)
- 10 sec @ 72% (72w)
- 10 sec @ 86% (86w)
- 1:15 min @ 73% (73w)
- 55 sec @ 80% (80w)
- 1:30 min @ 45% (45w)
- 1 min @ 76% (76w)
- 1 min @ 78% (78w)
- 1 min @ 92% (92w)
- 3 min @ 45% (45w)