Join Date: Jul 2006
Location: Iron Mountain, MI
Bikes: 1974 Stella 10 speed, 2006 Trek Pilot 1.2
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I agree with some others that some discussion of the terms would have been helpful. I also find it somewhat suspicious that your ultimate conclusion agrees with your initial impression. This suggests some selective interpretation of the studies you cite.
I'm also suspicious of a one size fits all conclusion. That being said, I agree that most riders will benefit from the intervals you suggest. For those not doing a lot of racing, but trying to increase general fitness and riding ability, I would suggest alternating the short intervals with longer ones, such as 5' at as hard a pace as can be sustained for the 5', followed by 5' easy pace. Maybe start with 4 repeats and work up to 10 (again keeping the pace at an intensity that can be sustained for all repeats).