@Yojimbo Sounds like your numbers are about right based on your 9H experience. See the below post from Coach Mac noting that 9H is a benchmark workout.
Just as a (cruel) side note. Nine Hammers is what we refer to as a ‘Bench Mark’ test for FTP and MAP values. If you just barely get through all 9 or hit failure at some point during the 9th Hammer, I would say your MAP and FTP settings are just about spot on for you.
If Nine Hammers ever feels “easy” then your FTP and MAP values are too low.
I know it’s a bit…mean… to have 9H as a session that is used to test where your limits are, but it does really help us have that sort of ride as we cont…