Keep the actual durations visible
The shorter format gives frequent interruptions. The longer one requires a more sustained work period. The intensity people can repeat may differ substantially. Neither is defined adequately by the ratio alone.
Recovery also needs a description. Standing, easy walking, and moderate cycling are not interchangeable rest periods.
A complete interval description
Consider this hypothetical notation:
Six repetitions of one minute at a clearly harder but controlled effort, with two minutes of easy movement between repetitions.
This tells you the number of repetitions, work duration, recovery duration, and relative intent. It still needs an exercise mode and a plan appropriate to the person. It is an illustration of clear notation, not a universal prescription.
The final recovery changes the arithmetic
Six one-minute work periods with five two-minute gaps total sixteen minutes before any warm-up or cool-down. Including another recovery after the last effort makes eighteen. Both descriptions may be reasonable, but they should not be mixed when comparing session duration.
If a workout becomes much harder than expected, the ratio is only one place to look. Work intensity, recovery intensity, repetition count, and the day's conditions can all explain the difference.
