Interval Training ?

Does anyone know C.P.s Interval Training Protocol? I know it starts with 40 sec of high intensity followed by 40 sec at 60% of max heartrate then what, my notes aren’t clear after that. Any help will be greatly appreciated

40 sec balls to the wall resistance on a bike not above 90 rpm cut it down and recover for 2 min repeat six times. The build up to 70 sec straight and start cutting down rest so both equal 70 sec. You could also do rowing machine or on the track. I have not had success with this I did it for eight weeks got in good shape but didn’t shed much bdft