This made me laugh. I am totally with you. I burn myself out by stretching 3 hours of work into 9, punctuated by podcasts, reading the news, doing household chores, ... basically whatever I can find that will allow me to avoid what important work I have in front of me.
That always feel so unrealistic to me. Do you guys really feel recharged after a 5 minute break? Thats just enough to visit the toilet and get a drink. It would mean you are focused 7 hours out of 8. Seems very unrealistic to me.
The usual "pomodoro" schedule I see also includes a half-hour break every 4 or so focus sessions. The 5 minute break is more to remind you to stand up and get a few stretches - and also to give your brain the prospect of the break as a "reward" if only you start now.
When I was doing it consistently for a while, a productive day looked like a 30-45 mins of emails + standup, 4 pomodoros, lunch, 4 pomodoros, break, 2-3 pomodoros. However, there always seems to be meetings scattered around, and a more typical day would only get 6-8 pomodoros of focus time.