Originally Posted by
merlinextraligh
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.
If it is the one I am thinking of it is very close to this:
Warm Up (usually for Coggan that is 10-20 min with a few high cadence minutes thrown in)
6 x 30 second burst of 200% ramping to 300% followed immediately by 3 min at 105-110% and then ramping up to 200% for the last 10 seconds. 3-5 min rest between intervals
Cool down (usually 10-30 min at <75%)