Sufferfest Nine Hammers

1 minute 33 seconds of Warmup RPE 3 [ERG watts = 56% of FTP]
59 seconds of Warmup RPE 4 [ERG watts = 70% of FTP]
17 seconds of Warmup RPE 8 [ERG watts = 105% of FTP]
32 seconds of Warmup RPE 5 [ERG watts = 80% of FTP]
16 seconds of Warmup RPE 6 [ERG watts = 85% of FTP]
21 seconds of Warmup RPE 5 [ERG watts = 80% of FTP]
10 seconds of Warmup RPE 9 [ERG watts = 120% of FTP]
1 minute of Warmup RPE 6 [ERG watts = 85% of FTP]
30 seconds of Warmup RPE 2 [ERG watts = 50% of FTP]
10 seconds of Warmup RPE 9.5 [ERG watts = 130% of FTP]
1 minute of Warmup RPE 7.5 [ERG watts = 100% of FTP]
1 minute 30 seconds of Easy RPE 3 [ERG watts = 56% of FTP]
1 minute of Hammer 1 -RPE 8 [ERG watts = 105% of FTP]
2 minutes of Hammer 1 -RPE 7.5 [ERG watts = 100% of FTP]
30 seconds of Hammer 1 -RPE 9 [ERG watts = 120% of FTP]
34 seconds of Hammer 1 -RPE 7 [ERG watts = 95% of FTP]
26 seconds of Hammer 1 -RPE 7.5 [ERG watts = 100% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
19 seconds of Hammer 2 -RPE 9 [ERG watts = 120% of FTP]
5 seconds of Hammer 2 -RPE 8 [ERG watts = 105% of FTP]
4 seconds of Hammer 2 -RPE 10 [ERG watts = 140% of FTP]
7 seconds of Hammer 2 -RPE 8 [ERG watts = 105% of FTP]
4 seconds of Hammer 2 -RPE 10 [ERG watts = 140% of FTP]
21 seconds of Hammer 2 -RPE 9 [ERG watts = 120% of FTP]
1 minute of Hammer 2 -RPE 8 [ERG watts = 105% of FTP]
44 seconds of Hammer 2 -RPE 9 [ERG watts = 120% of FTP]
16 seconds of Hammer 2 -RPE 10 [ERG watts = 140% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
59 seconds of Hammer 3 -RPE 7 [ERG watts = 95% of FTP]
16 seconds of Hammer 3 -RPE 10 [ERG watts = 140% of FTP]
30 seconds of Hammer 3 -RPE 7 [ERG watts = 95% of FTP]
1 minute 45 seconds of Hammer 3 -RPE 9 [ERG watts = 120% of FTP]
2 minutes 30 seconds of Easy RPE 3 [ERG watts = 56% of FTP]
1 minute 30 seconds of Hammer 4 -RPE 7 [ERG watts = 95% of FTP]
1 minute 30 seconds of Hammer 4 -RPE 7.5 [ERG watts = 100% of FTP]
1 minute 30 seconds of Hammer 4 -RPE 8 [ERG watts = 105% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
2 minutes 44 seconds of Hammer 5 -RPE 9 [ERG watts = 120% of FTP]
16 seconds of Hammer 5 -RPE 10 [ERG watts = 140% of FTP]
1 minute 30 seconds of Easy RPE 2 [ERG watts = 50% of FTP]
1 minute of Hammer 6 -RPE 9 [ERG watts = 120% of FTP]
29 seconds of Hammer 6 -RPE 8 [ERG watts = 105% of FTP]
1 minute of Hammer 6 -RPE 9 [ERG watts = 120% of FTP]
31 seconds of Hammer 6 -RPE 8 [ERG watts = 105% of FTP]
3 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
2 minutes 59 seconds of Hammer 7 -RPE 7.5 [ERG watts = 100% of FTP]
2 minutes of Easy RPE 3 [ERG watts = 56% of FTP]
30 seconds of Hammer 8 -RPE 10 [ERG watts = 140% of FTP]
5 seconds of Hammer 8 -RPE 8 [ERG watts = 105% of FTP]
12 seconds of Hammer 8 -RPE 10 [ERG watts = 150% of FTP]
1 minute 14 seconds of Hammer 8 -RPE 8 [ERG watts = 105% of FTP]
59 seconds of Hammer 8 -RPE 9 [ERG watts = 120% of FTP]
1 minute 31 seconds of Easyish RPE 5 [ERG watts = 80% of FTP]
1 minute of Hammer 9 -RPE 8 [ERG watts = 105% of FTP]
59 seconds of Hammer 9 -RPE 9 [ERG watts = 120% of FTP]
1 minute 1 seconds of Hammer 9 -RPE 10 [ERG watts = 140% of FTP]
3 minutes 21 seconds of Recovery RPE 2 [ERG watts = 50% of FTP]