No worries mate,
Some things to keep in mind regarding energy system training that I think get extraordinarily misunderstood by most:
- to provide only duration is essentially meaningless
- just the same as 4x2 or 5x6, regarding weight training, is absolutely meaningless
We must define a host of factors to include intensity because, for instance, 13sec efforts could mean 100m tempo for a sub 9.9 sprinter just as easily as a grueling SE workout of 120-150m runs for the same sprinter; just as 4x2 at 70% is a world apart from 4x2 at 90% 1RM for the same athlete.
so, without spending too much time on this, it is important to define as much as possible in order to draw the clearest possible picture as to bioenergetic demand and this includes identifying:
- intensity (rate, magnitude of resistance, etcetera)
- duration of individual working efforts
- volume of working efforts
- rest interval between working efforts
- mass of muscles involved in the work
- amplitude of movement
- regime of muscle activity
and so on because changes in anyone of these factors can alter the bioenergetic demand (some more than others of course) and certainly the training adaptations.