Very interesting. In my case I will self prescribe first 3 weeks of “long” VO2max intervals (4min) incresing time or repetitions. Assuming that will bring me MAP improvements, then I’ll put another 3 weeks of 60-30s or 30s-15s with progression in reps, just because this short bursts are very commong in the end of the gran fondos I do where after all the climbing there’s flat terrain where we make rotations in the group, or short accelerations when somebody trying to break the group. I think these may be theorically worse but they’re more specific. Plus haven’t done any of these for a year so might stress differently my body as it is used to and maybe bring me some adaptations.
Idk why, one year ago when I searched for this same thing I tought Tabata intervals were the ones bringing more adaptations due the time spent in high 90% HR even in the rest time. But you end up running in circles while following the science lol