I was running a hard workout of Billat 30/30s yesterday (30 sec at vVo2 max - about 15 sec slower than my mile pace with 30 sec jog rest). I did 35 of them but the number is not fixed you just keep going until you think you have had enough for a very hard workout.
I have been doing the workout for about 5 weeks now and it is quite effective so far.
I was wondering, where does the adaptation happen? Is it in the leg muscles? The heart? The brain? Subjectively it feels like the limiter is not heart or lungs but I know it can be tough to judge these things.