How are these interval workouts?

[Charlie Golf]

I found these three cardio intervals in a book and was wondering what you folks think:

Basic -- 22:00-26:00 TOTAL
5:00 WARMUP

1:00 Mod/HI intensity (6-9 MPH)
1:00 LO intensity (3-4 MPH)

(repeat 6-8 times)

5:00 COOLDOWN

Pyramid -- 22:00 TOTAL
5:00 WARMUP

0:30 HI
1:00 LO
0:45 HI
1:00 LO
1:00 HI
1:00 LO
1:30 HI
1:00 LO
1:00 HI
1:00 LO
0:45 HI
1:00 LO
0:30 HI

5:00 COOLDOWN

Sports Conditioning -- 28:00-34:40 TOTAL (w/rest)
5:00 WARMUP

2:00 Mod/HI
2:00 LO
0:30 HI
0:30 LO (repeat 4X)
0:10 SPRINT
1:30 REST (repeat 6-10X)

5:00 COOLDOWN