How do I time preparation and a warm-up?

Set preparation to give yourself a countdown before the first active interval. Use a timed work stage for a warm-up you want to perform before the main workout. The work stage has its own duration in the sequence.

For example, put a two-minute stage named Warm-up at the start of a combined workout, with a short preparation countdown to get in position. Check that the main training stage comes after the warm-up.