I’m on week 4 of the endurance template and the intervals are up to 30 second now. However, I tend to hit the wall a little over 20 seconds. Am I supposed to manage the effort to hit 9/10 rpe at 30 seconds? In other words, is the effort on the intevals different between a 20 second sprint and a 30 minute sprint or should I go as hard as I can for the full interval, even if the last 5 seconds are supper slow?
For both durations, I would recommend going full send (as hard as you can). I expect your performance to drop as the interval goes on and/or more intervals are added.