I f*cking hate indoor interval training!

You are very sick, it's why you are contemplating tanbata protocol indoors on a hot sunny day.

You are doing it right if you pass out and have convulsions, minor shakes don't count.

What's the goal?

I reckon any more than 2 times a week would be too many.

Usually I do 2 sets of 8, 15 seconds full on (so sprinting basically), with 15 seconds easy in between. I've not yet vomited but am always wobbly afterwards.

I only do them in race season.