Antonio, you're on the right track in my opinion.
Maybe one last thing I'd like to add.
Earlier in the thread, Dr.Coggan made a smart and interesting reference to how swimmers make extensive use of short intervals for developing most fitness components. This is very true. Even level 2 is often trained on intervals. (for what it's worth, I don't call these pure intervals but rather broken distances. 60x100m isn't seen as 60 bouts of 100m, but rather like 6km broken into chunks of 100m). Typical rest would be 5s or less in L2 context, 5-10s for L3, and I'd say 20s or less for L4.
One thing I'd like to add is that while they train on short intervals, these are not entirely "Time based". Like Dr.Coggan said, the working portion of these intervals is "Distance based".
In cycling world, that could translate into something like this:
20 x 2kilo (wind trainer kilos here) off 3min
which means that every 3 minute you need to book 2 kilos. If you can book 'em in 2min45sec, then that leaves you with 15sec rest.
If your wind trainer/computer allows for easily resetting distance then you may try both approaches (pure time based or distance based) and stick what you like best.
Maybe one last thing I'd like to add.
Earlier in the thread, Dr.Coggan made a smart and interesting reference to how swimmers make extensive use of short intervals for developing most fitness components. This is very true. Even level 2 is often trained on intervals. (for what it's worth, I don't call these pure intervals but rather broken distances. 60x100m isn't seen as 60 bouts of 100m, but rather like 6km broken into chunks of 100m). Typical rest would be 5s or less in L2 context, 5-10s for L3, and I'd say 20s or less for L4.
One thing I'd like to add is that while they train on short intervals, these are not entirely "Time based". Like Dr.Coggan said, the working portion of these intervals is "Distance based".
In cycling world, that could translate into something like this:
20 x 2kilo (wind trainer kilos here) off 3min
which means that every 3 minute you need to book 2 kilos. If you can book 'em in 2min45sec, then that leaves you with 15sec rest.
If your wind trainer/computer allows for easily resetting distance then you may try both approaches (pure time based or distance based) and stick what you like best.