It depends on how you define “maximum benefit” and your goals. The interval style you listed might do a good job at improving both aerobic and anaerobic systems. This would be especially true if the intensities were chosen such that the work period was significantly above your anaerobic/lactate threshold, and you did not completely recover between intervals, so you built up an oxygen deficit and a higher HR rate as the intervals went on. Such a program would not be optimal for improving sprinting speed or repartitioning benefits.
In my opinion the program that would gain the “maximum benefit” would be one that involved a variety of different intervals, and improved a variety of different systems. Some intervals would be short with short recovery periods, such as the Tabata intervals mentioned above (20 seconds work, 10 seconds rest). Some would be at max intensity for short periods, with nearly full recovery at slow speeds. Some intervals would be under 20 seconds, some would be in the 20-60 second range, and some would be over 60 seconds.
I am not aware of any racquetball courts in my area, although I am sure they exist. My gym just has the basic facilities. It does not have any courts. I will do a search on the Internet to find more about racquetball in my area.
All of my socks are white and quarter-length. This makes it easier to do laundry and decide what to wear.
Note that I said “briefly dated.” I only went on two dates. I have a history of seeing women once or twice, then taking a long break from dating and never contacting them again. I have not been on any dates since the one mentioned in the journal a few weeks ago, which did not turn out well. I plan to try again some time within the next 4 weeks.