VO2Max workouts: 30s vs 3m intervals

Can someone shed some light on the benefits of 30 second repeats @120% like Gendarme versus 3 minute ones like Charybdis (or the reverse)?

I am strictly an endurance kinda guy (think Paris-Brest-Paris) without a desire to improve my sprinting capabilities. I do want to increase overall speed and get better with climbing (steep) hills. My current training is basically SSB lv with one sweetspot replaced by vo2max, and one 4-5 hour slow outdoors ride added.

Should I pick VO2Max workouts with many short intervals, or less but longer intervals?

4 posts were merged into an existing topic: VO2Max, 30/15 or Classic 3-8m