VO2Max

Nine Hammers

Cycling
59mTime
95Stress
0.98Intensity
261Popularity

About this workout

Nine Hammers is a punishing VO2 max workout that pushes your limits with intense 60-second efforts at 110% FTP, ideal for building the capacity you need when the road kicks up or during those critical race moments. This session will elevate your aerobic ceiling while teaching you to sustain power in those all-out efforts, making it a perfect addition to your training repertoire.

Brianwr

Workout structure

Active 1:20 min @ 55% (55w) 80 rpm
Active 1 min @ 70% (70w) 90 rpm
Active 30 sec @ 100% (100w) 100 rpm
Active 1 min @ 85% (85w) 85 rpm
Active 15 sec @ 120% (120w) 100 rpm
Active 1 min @ 80% (80w) 70 rpm
Active 25 sec @ 50% (50w) 90 rpm
Active 15 sec @ 135% (135w) 110 rpm
Active 1 min @ 100% (100w) 100 rpm
Active 1:30 min @ 50% (50w) 90 rpm
Active 1 min @ 110% (110w) 95 rpm
Active 2 min @ 100% (100w) 95 rpm
Active 30 sec @ 125% (125w) 100 rpm
Active 50 sec @ 100% (100w) 95 rpm
Active 2 min @ 50% (50w) 90 rpm
Active 5 sec @ 125% (125w)
Active 1 min @ 125% (125w) 95 rpm
Active 1:5 min @ 105% (105w) 95 rpm
Active 50 sec @ 125% (125w) 95 rpm
Active 10 sec @ 170% (170w) 100 rpm
Active 2 min @ 48% (48w) 90 rpm
Active 1 min @ 100% (100w) 95 rpm
Active 15 sec @ 135% (135w) 100 rpm
Active 35 sec @ 100% (100w) 95 rpm
Active 1:40 min @ 120% (120w) 90 rpm
Active 2:30 min @ 50% (50w) 90 rpm
Active 1:20 min @ 100% (100w) 70 rpm
Active 1:40 min @ 103% (103w) 80 rpm
Active 1:30 min @ 110% (110w) 90 rpm
Active 2 min @ 50% (50w) 90 rpm
Active 3 min @ 120% (120w) 90 rpm
Active 1:20 min @ 50% (50w) 90 rpm
Active 3:10 min @ 120% (120w) 80 rpm
Active 3 min @ 50% (50w) 90 rpm
Active 3 min @ 100% (100w) 85 rpm
Active 3 min @ 50% (50w) 90 rpm
Active 50 sec @ 135% (135w) 90 rpm
Active 1:5 min @ 110% (110w) 85 rpm
Active 1 min @ 120% (120w) 95 rpm
Active 1:35 min @ 70% (70w) 100 rpm
Active 1 min @ 110% (110w) 90 rpm
Active 1 min @ 120% (120w) 93 rpm
Active 1 min @ 140% (140w) 100 rpm
Active 3 min @ 43% (43w) 90 rpm