Sprinting / 70%
That isn't sprinting in the slightest!! Or even a sprint session!
Your theory's are.... Ok! But your recommendation is poor sorry
In order to best utilise the energy systems and to truly invoke the EPOC method and really get ripped from sprinting
You gonna need to go shorter and harder
Just start with repeat 100m >95% with 5min rec for 8 reps and you will get. Heap more benefits then that session
Ps I'm a sprint coach!