20M warm-up alternative A or B: Warm-up A: Execute the modified LSCT without ERG mode. See separate warm-up routine for details. Warm-up B:Ramp up from below 60% to 70% of HR max. Include a 2M effort at target interval pace (RPE 4-5/10). Then 5 x 6M HIT efforts, each with a 90S fast-start (i5, RPE 8). Then lower intensity to i4 (RPE 6-7, just above anaerobic threshold) for the final 4.5M of each bout. 3M recovery between efforts. Purpose: This HIT format has been shown to increase the oxygen cost when compared to traditional constant power intervals. As such, it may contribute towards a stronger development of VO2 max and anaerobic threshold compared to traditional HIT intervals. Further readings on this topic: https://pubmed.ncbi.nlm.nih.gov/32244222/ https://pubmed.ncbi.nlm.nih.gov/31621643/