Practice breath holds to simulate high-intensity exercise

This exercise is only recommended for those with a BOLT score greater than 20 seconds.

Begin walking, cycling, running or otherwise moving around for your exercise.

After your warm-up, 10-15 minutes into your session, gently exhale and hold your breath until you reach a medium to strong air shortage.

Then release your breath hold, inhale and resume normal breathing for 1 minute.

Repeat the breath hold every minute or so, 8-10 times.
You should be able to recover normal breathing within a couple of breaths after each breath hold.

Continue to perform your exercise throughout the whole process.