Favorite Intervals
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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.
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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.
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.
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It is not simple math. You are correct in that I could not do 20' @116% but I can do the interval that was discussed.
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.
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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.
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.
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#80
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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.
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.
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%)
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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.
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.