I was interested because I've used interval training more over the past couple of years as I have less time to train. I can't put in the quantity so I have to make each session good quality. I tend to use 3 minute reps (x6 or 2x sets of 3) and do them as hard as possible that I can maintain for the 3 minutes. I like doing them as hill reps but also do them on the turbo during the winter. I've never gone as short as the Tabata method suggests.

Interval training can make a difference to fitness. If you only have limited time to train then there is a lot of evidence out there that intervals are the best way to make the most of your time. If I had 12+ hours a week to train I might do it differently, but that's the point; I don't, so intervals work for me.