Sufferfest - Nine Hammers

Is this our hardest workout? Featuring nine Vo2 and threshold intervals, this session will take you to the edge, push you over it and send a flaming river of lava down on top of you. You’ll love it. https://app.trainerday.com/workouts/sufferfest-nine-hammers-4

Author: RossiRides
Sport: bike
Duration: 60 min
Dominant zone: Anaerobic
Intensity: 0.96
Created: 2024-05-28T08:45:49.756Z
Updated: 2026-05-03T16:17:59.197Z

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)