Yes, it averages exactly the way I'm thinking based on simple math.

Of course you can do higher efforts for shorter periods but there are reasonably well established boundaries for power over a particular time relative to FTP. My only point is that most people can't maintain 116% of their FTP for 20min. If you can you've probably underestimated your FTP.

Your examples of 1' and 5" power are irrelevant to the point I was making.

It is not simple math. You are correct in that I could not do 20' [MENTION=105040]116[/MENTION]% but I can do the interval that was discussed.

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.

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%)

Guess you missed this.

I won't be joining your breakaway :)

The last one, of course

If you did it right, that would be your LEAST favorite interval.

+1

I like the interval where I repeatedly evade the neighborhood dogs.