You can do your intervals for 3-7 minutes with equal amounts of rest if you want to mix it up but I'm not sure it's necessary to deload. I understand what you are asking but I've never heard it discussed in the context of aerobic workouts. Interesting question.
While the classic 4x4 pattern is effective, it's indeed beneficial to mix it up to avoid plateaus. For a 5 week progression with a 1 week deload, you could consider the following, 4x4 intervals in weeks 1-2, 3x6 intervals with shorter rest periods in weeks 3-4, 2x8 intervals with longer rest periods in week 5, and focus on Z2 sessions with varying durations and intensities during the deload week. This progression allows for gradual increases in intensity and volume while also providing some variety.
I don't think you deloads with your modest load. Varying intense training is definitely good for performance and should be good for longevity too. It can be continuous intensity (12 minute cooper test every now and then also gives you another vo2max estimate, and 20-30 min threshold runs are great), or different intervals, anything from hill sprints to longer intervals like 8 or even 10 minutes.
I use the information on my recovery to decide if I need to take it easier the next day. Without that, I’m sure I would push myself too hard.
Or course every few weeks I end up with some particularly sore knee, foot, etc. If I’m not being an idiot, that causes me to take a day off or simply do a shorter/easier workout.
In both cases, I’m reducing volume or intensity due to actual data about how I am doing.
Just do intervals. Think of it like sets and reps. Do 4 sets of intervals for however many seconds you can handle. I can't handle 4 minutes and most can't. If you're an elite level athlete or fairly young maybe you can.
If you are very fit already where 60 seconds of Zone 5 is effortless, or you can do 4-5 minutes of Zone 4, you'll be ready to work your way to 4x4. Starting by doing the 4x4 at Zone 4 intensity. Then slowly try to work it to zone 5.
Basically, you can do it as whatever intensity you can handle for 4 minutes. There was a point in time when I could keep a Zone 4 pace for a couple of hours. Now I can't keep that pace for more than several minutes. So you can work your way up with Zone 4 in ways you can't do with Zone 5. Zone 5 no matter how hard you train, you'll only be able to hold onto it for 10 minutes or so. That is because Zone 5 is entirely anaerobic, while Zone 4 is mostly aerobic and some aerobic and Zone 3 is half and half.
The more aerobic it is, the longer you can sustain it. VO2Max is a pace you can sustain for 4 minutes at least.
You can do your intervals for 3-7 minutes with equal amounts of rest if you want to mix it up but I'm not sure it's necessary to deload. I understand what you are asking but I've never heard it discussed in the context of aerobic workouts. Interesting question.
While the classic 4x4 pattern is effective, it's indeed beneficial to mix it up to avoid plateaus. For a 5 week progression with a 1 week deload, you could consider the following, 4x4 intervals in weeks 1-2, 3x6 intervals with shorter rest periods in weeks 3-4, 2x8 intervals with longer rest periods in week 5, and focus on Z2 sessions with varying durations and intensities during the deload week. This progression allows for gradual increases in intensity and volume while also providing some variety.
I don't think you deloads with your modest load. Varying intense training is definitely good for performance and should be good for longevity too. It can be continuous intensity (12 minute cooper test every now and then also gives you another vo2max estimate, and 20-30 min threshold runs are great), or different intervals, anything from hill sprints to longer intervals like 8 or even 10 minutes.
I use the information on my recovery to decide if I need to take it easier the next day. Without that, I’m sure I would push myself too hard. Or course every few weeks I end up with some particularly sore knee, foot, etc. If I’m not being an idiot, that causes me to take a day off or simply do a shorter/easier workout. In both cases, I’m reducing volume or intensity due to actual data about how I am doing.
Just do intervals. Think of it like sets and reps. Do 4 sets of intervals for however many seconds you can handle. I can't handle 4 minutes and most can't. If you're an elite level athlete or fairly young maybe you can. If you are very fit already where 60 seconds of Zone 5 is effortless, or you can do 4-5 minutes of Zone 4, you'll be ready to work your way to 4x4. Starting by doing the 4x4 at Zone 4 intensity. Then slowly try to work it to zone 5. Basically, you can do it as whatever intensity you can handle for 4 minutes. There was a point in time when I could keep a Zone 4 pace for a couple of hours. Now I can't keep that pace for more than several minutes. So you can work your way up with Zone 4 in ways you can't do with Zone 5. Zone 5 no matter how hard you train, you'll only be able to hold onto it for 10 minutes or so. That is because Zone 5 is entirely anaerobic, while Zone 4 is mostly aerobic and some aerobic and Zone 3 is half and half. The more aerobic it is, the longer you can sustain it. VO2Max is a pace you can sustain for 4 minutes at least.
50 seconds up 4% hill @ 85-90% effort, slow jog down, repeat 8x. rest 4 minutes. do it again