I agree with everything said above, but here are my 2 cents.
9H is one of those workouts that is meant to push you to your limits.
You should not be ashamed for not completing it, this is its purpose.
Here is a screenshot of my W’ Balance during my last 9H:
I have zoomed in on the last 3 hammers and i have also removed my watt numbers, because who cares.
W’ Balance is in simple terms how much energy left you have in the anaerobic tank.
From W’bal zones you can also measure how much fatigue builds in the system.
To put this into context, because of all this stress (fatigue) you feel awful after a 9H workout, but you feel ok after a 4h Zone 2 ride.
By taking a look at the last interval, you can see that by the end of it, my W’ Balance was -1.9kJ.
This means that i had completely emptied the tank.
I have seen just a few workouts on the library that push us so far to the limit.
That’s why it is normal to quit on the last interval.
You need to be physiologically and psychologically ready and recovered in order to complete it.
You also need to have the correct numbers on the app.
Not having fresh numbers will probably mean that you will either complete it easier, or you will struggle a lot.
A few more notes on the graph:
You can see that the last so called recovery interval before the 9th is actually a recovery. The W’ Balance gets replenished.
You can also see how easier FTP intervals are, by looking at the 7th hammer.
A couple of disclaimers:
- I did not really complete the 9H. I had to pause for 20 seconds on the last minute of the 9th hammer, because i was feeling awful. I then completed it and checked the results afterwards.
- This screenshot is from Golden Cheetah. The W’ Balance is just an estimate.
That’s why it drops to minus, which, i think, is actually impossible.
But besides that, it’s a great tool to get an idea of how you were doing during the workout.