Anaerobic

Nine Hammers

  • Cycling
  • 55mTime
  • 93Stress
  • 1.00Intensity
  • 2,149Popularity

About this workout

Nine Hammers delivers a punishing anaerobic workout that builds your kick to close gaps and enhances your sprinting power with short, intense efforts. Use this session to boost your performance for race kicks and ensure you're ready to respond in group rides when the pace surges.

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Workout structure

  • 55 sec @ 70% (70w)
  • 25 sec @ 100% (100w)
  • 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 @ 110% (110w)
  • 2 min @ 100% (100w)
  • 35 sec @ 125% (125w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 100% (100w)
  • 1:55 min @ 50% (50w)
  • 1:5 min @ 125% (125w)
  • 1:55 min @ 105% (105w)
  • 50 sec @ 120% (120w)
  • 15 sec @ 156% (156w)
  • 2 min @ 50% (50w)
  • 1 min @ 98% (98w)
  • 20 sec @ 136% (136w)
  • 30 sec @ 98% (98w)
  • 1 min @ 122% (122w)
  • 40 sec @ 128% (128w)
  • 2:30 min @ 45% (45w)
  • 1:30 min @ 97% (97w)
  • 1:30 min @ 100% (100w)
  • 1:30 min @ 103% (103w)
  • 2 min @ 45% (45w)
  • 2:35 min @ 123% (123w)
  • 25 sec @ 133% (133w)
  • 1:30 min @ 45% (45w)
  • 1:5 min @ 121% (121w)
  • 24 sec @ 112% (112w)
  • 1 min @ 123% (123w)
  • 30 sec @ 112% (112w)
  • 3 min @ 45% (45w)
  • 3 min @ 100% (100w)
  • 2 min @ 50% (50w)
  • 30 sec @ 135% (135w)
  • 10 sec @ 110% (110w)
  • 10 sec @ 132% (132w)
  • 1:15 min @ 112% (112w)
  • 55 sec @ 123% (123w)
  • 1:30 min @ 70% (70w)
  • 1 min @ 117% (117w)
  • 1 min @ 120% (120w)
  • 1 min @ 141% (141w)