if using effort/10 v FTP then

10/10 = 120 % or all out sprint
9/10 = 110 %
8/10 = 100% FTP
7/10 = 90 % etc...

that's why platforms like PerfPro or TrainerRoad etc are great, they follow the required load and kerpow, you have nowhere to hide, which is why I knock 5-10% off most of the workouts

IF? Some strange trainerroad number that means nothing reasonable?



Nine hammers has 3mins of 9/10 followed by 16 seconds of 10/10.

On local hero spiints there is one min at 7/10(less than threshold), 30s at 8/10 and 15s 10/10.

Doing the 15s 10/10 after 30s of 8/10 is zillion times easier than doing it after 3 minutes of 9/10.



Nine hammers also has 1min of 10/10 at the end. And this is after one minute of 9/10. This is just impossible without taking it at less power than normally using for 10/10.

There is nothing that gets even remotely close to this in Local Hero.

Your scale is quite far off, way too easy.

7.5/10 should be the FTP.
And 10/10 should be MUCH more than 120% of FTP. Something like 1.5-2 times the FTP power.

My FTP is currently 261 W and I'm now using the following power levels:

2/10 120W
3/10 140W
4/10 160W
5/10 190W
6/10 210W
7/10 240W
7.5/10 260W
8/10 280W
8.5/10 310W
9/10 340W
10/10 430W (except in the nine hammers end only 390/430 because that's impossible at full 10/10)