Technical Question on Sprint Intervals during Restitance training

I have some questions surrounding this workout:
Sprint Intervals: 4 sets of 4 x 15 sec ON 15 sec OFF

  1. Confirmation - these are 100% seated intervals?
  2. What is the benefit of doing these sprints as micro intervals (as prescribed) as opposed to doing true sprint intervals, where you would 100% recover between each?

btw I still love this workout, though it is actually much harder than it looks!

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