[patricklouys]

Your problem is all the anaerobic-lactic work. Anaerobic-lactic training leads to quick gain over the short-term, but after 3-4 weeks you plateau and from then on you burn out if you keep doing that (This is why most competition preparation programs for endurance athletes only have anaerobic work in the last few weeks before the event). [0]

If you don't have a competition coming up (or if you are just training for health), then a mix between aerobic and anaerobic-alactic (strength, explosiveness) is much better.

Check my website [1] for the training methods that I usually recommend. For a non-athlete or someone in off-season I would stick to cardiac output, threshold training 1x per week and strength training.

You will see much better results and you will sleep better if you change your training approach. Hope that helps :)

[0] See Arthur Lydiard's work

[1] https://fit4bjj.com/

Sidenote: I would recommend actually reading the tabata study. You can see that they also plateau'd after a few weeks (but the study duration was not long enough to see the long-term effects).

[bitL]

Thanks for the pointers! I'll definitely look into what you wrote!