Originally Posted by
gregf83
This is the set of intervals I was commenting on:
In order to do this set you have to do 116% of FTP for 20min unless there is some additional rest I don't see. I assume the whole idea of a 'breakaway' interval is to simulate what you'd end up doing in a breakaway. In this case perhaps a 4 man break with everyone taking 1min pulls and recovering for 3min.
The idea is pretty much a maximal effort to get seperation from the pack to create the break, or bridge to it. Then at FTP or slightly above to keep the break away, then a sprint at the end to drop your breakaway companions ftw.
It's a pattern that Coggan and Allen saw repeated in power files from winning race moves. I meant to go back and look at the book to get the times and percentages they recommend, but the book's at home.