You really should not, 4/8/16 is not real world. Those are not recommendations as such, just what he used in study and is therefore familiar with. I would argue progressive longer form steady state VO2max intervals far more appropriate, targeting ~ 20 to 25 minutes, 30 minutes if a very advanced athlete.
Example (ignore the threshold, that’s something unique for an individual)
Long Form Z3
Short/shorts (ignore the EN, and long VO2max, the short short occurs on a different date in these weeks)
