Four Dimensional Power Focus:
*Because you're not the sharpest tool in the shed.*
Simply put, this is a session for those looking to see how deep they can truly dig - or for those who think they might need to update their 4DP metrics (If you finish this session with minimal swearing and without stopping it's time to re-test).
You might be looking at the profile and say to yourself, "Only doing the 2nd set from the Shovel sounds like cheating." You would be right. That's why we would never do something as crazy as letting you start the 2nd set from The Shovel Fresh. Instead, you get to be the Nail for the first 3 efforts from Nine Hammers. Once you've done that and wrapped up that second set from the Shovel, all that stands between you and that massive pit of exhaustion and GLORY are 2 more Hammers. Did we mention they were Hammers 8 and 9? No? Good, good. Forget we said anything. Just pretend you have 3 Hammers and 1 Shovel to contend with. Those last 2 hammers are "Future You's" problem - let that chump deal with that nightmare.
When looking at "will this make me faster" the answer is YES (and, at least in the short term, quite miserable). The Shovel packs a massive AC punch, with inverse-micro intervals that dish out ever higher the power the shorter the interval. While 9 Hammers packs a huge MAP/FTP punch, it also helps drive up your sustained power regardless of what your rider type or weakness are. Facing the first 3 Hammers gives your Aerobic (MAP/FTP) system a hefty load to deal with, and will just about fully deplete your AC stores. Which makes this the perfect time to start the 2nd set from the Shovel. With depleted reserves, starting with the short 5 second sprints ensure you are just fresh enough to push your NM system, but fatigued enough that your AC never fully recovers for the duration of these intervals. With your AC depleted, heart rate pegged and breathing rate through the roof, the last thing you WANT is the final 2 Hammers. This isn't about what you want though, but what you need. By the time you start this set of Hammers your top end power will be feeling completely drained, any ""snap"" you might usually rely on to make it through these 3-4 minute efforts will be long gone. That means you are facing down the final 2 Hammers relying solely on your MAP and FTP. The higher your FTP the faster you will recover, the higher your MAP the greater the punishment you can handle. Once you pick yourself up off the floor from Hammers 8 and 9, you will have pushed your body to its absolute limits across almost every 4DP Metric, which will send you down the path to be a faster and more badass Sufferlandrian."