Sufferfest - Nine Hammers

• Cycling
• 59mTime
• 92Stress
• 0.96Intensity
• 462Popularity

About this workout

Nine Hammers delivers a punishing anaerobic workout that builds your kick to close gaps and raw sprinting power with short, intense efforts. Perfect for sharpening your top-end punch before race day or adding some brutality to your training mix, this classic Sufferfest session will have you gasping for breath while developing your lactate tolerance.

Workout structure

• Active 2:42 min @ 50% (50w)
• Active 1 min @ 61% (61w)
• Active 18 sec @ 107% (107w)
• Active 31 sec @ 72% (72w)
• Active 15 sec @ 83% (83w)
• Active 21 sec @ 72% (72w)
• Active 10 sec @ 121% (121w)
• Active 1 min @ 83% (83w)
• Active 30 sec @ 39% (39w)
• Active 9 sec @ 128% (128w)
• Active 1 min @ 100% (100w)
• Active 1:30 min @ 50% (50w)
• Active 1 min @ 107% (107w)
• Active 2 min @ 100% (100w)
• Active 30 sec @ 121% (121w)
• Active 34 sec @ 94% (94w)
• Active 24 sec @ 100% (100w)
• Active 2 min @ 50% (50w)
• Active 20 sec @ 121% (121w)
• Active 3 sec @ 107% (107w)
• Active 4 sec @ 135% (135w)
• Active 6 sec @ 107% (107w)
• Active 4 sec @ 135% (135w)
• Active 18 sec @ 121% (121w)
• Active 1 min @ 107% (107w)
• Active 45 sec @ 121% (121w)
• Active 15 sec @ 135% (135w)
• Active 2 min @ 50% (50w)
• Active 59 sec @ 94% (94w)
• Active 15 sec @ 135% (135w)
• Active 30 sec @ 94% (94w)
• Active 1:45 min @ 121% (121w)
• Active 2:30 min @ 50% (50w)
• Active 1:28 min @ 94% (94w)
• Active 1:30 min @ 100% (100w)
• Active 1:30 min @ 107% (107w)
• Active 2 min @ 50% (50w)
• Active 2:45 min @ 121% (121w)
• Active 15 sec @ 135% (135w)
• Active 1:30 min @ 50% (50w)
• Active 1 min @ 121% (121w)
• Active 28 sec @ 107% (107w)
• Active 1 min @ 121% (121w)
• Active 30 sec @ 107% (107w)
• Active 3 min @ 50% (50w)
• Active 3 min @ 100% (100w)
• Active 1:59 min @ 50% (50w)
• Active 30 sec @ 135% (135w)
• Active 6 sec @ 107% (107w)
• Active 9 sec @ 135% (135w)
• Active 1:13 min @ 107% (107w)
• Active 1 min @ 121% (121w)
• Active 1:30 min @ 72% (72w)
• Active 1 min @ 107% (107w)
• Active 1 min @ 121% (121w)
• Active 1 min @ 135% (135w)
• Active 3:21 min @ 50% (50w)