Anaerobic

Nine Lives

  • Cycling
  • 59mTime
  • 92Stress
  • 0.96Intensity
  • 120Popularity

About this workout

Get ready for a gnarly workout with the Nine Lives protocol, featuring nine hammers of raw sprinting power to boost your anaerobic capacity and lactate tolerance. Perfect for those tight group ride finishes or when you need to unleash your top-end punch on race day.

Val

Workout structure

  • 2:42 min @ 50% (50w)
  • 1 min @ 61% (61w)
  • 18 sec @ 107% (107w)
  • 31 sec @ 72% (72w)
  • 16 sec @ 83% (83w)
  • 21 sec @ 72% (72w)
  • 10 sec @ 121% (121w)
  • 1 min @ 83% (83w)
  • 30 sec @ 39% (39w)
  • 9 sec @ 128% (128w)
  • 1 min @ 100% (100w)
  • 1:30 min @ 50% (50w)
  • 1 min @ 107% (107w)
  • 2 min @ 100% (100w)
  • 30 sec @ 121% (121w)
  • 34 sec @ 94% (94w)
  • 25 sec @ 100% (100w)
  • 2 min @ 50% (50w)
  • 20 sec @ 121% (121w)
  • 3 sec @ 107% (107w)
  • 5 sec @ 135% (135w)
  • 6 sec @ 107% (107w)
  • 4 sec @ 135% (135w)
  • 19 sec @ 121% (121w)
  • 1 min @ 107% (107w)
  • 45 sec @ 121% (121w)
  • 15 sec @ 135% (135w)
  • 2 min @ 50% (50w)
  • 59 sec @ 94% (94w)
  • 15 sec @ 135% (135w)
  • 30 sec @ 94% (94w)
  • 1:45 min @ 121% (121w)
  • 2:30 min @ 50% (50w)
  • 1:29 min @ 94% (94w)
  • 1:30 min @ 100% (100w)
  • 1:30 min @ 107% (107w)
  • 2 min @ 50% (50w)
  • 2:45 min @ 121% (121w)
  • 15 sec @ 135% (135w)
  • 1:30 min @ 50% (50w)
  • 1 min @ 121% (121w)
  • 29 sec @ 107% (107w)
  • 1 min @ 121% (121w)
  • 30 sec @ 107% (107w)
  • 3 min @ 50% (50w)
  • 3 min @ 100% (100w)
  • 1:59 min @ 50% (50w)
  • 30 sec @ 135% (135w)
  • 6 sec @ 107% (107w)
  • 10 sec @ 135% (135w)
  • 1:13 min @ 107% (107w)
  • 1 min @ 121% (121w)
  • 1:30 min @ 72% (72w)
  • 1 min @ 107% (107w)
  • 1 min @ 121% (121w)
  • 1 min @ 135% (135w)
  • 3:21 min @ 39% (39w)