I have a couple questions about these.

When doing the sprint version of 15-30-45-60-45-30-15 I assume the effort is 100% all out. Is the recovery period the same between each (30 sec?) or does it match the effort length? When doing sprint intervals like this are you supposed to do the total pyramid multiple times? It would seem like warming up just to do these would end up with a pretty short over all workout.


When doing the 1-2-3-4-5-4-3-2-1 with power how do you determine what % to go for each effort and how do you determine the rest periods? Are you supposed to do this pyramid multiple times?