Are we over-thinking this a bit here?
Seriously, I'm kind of surprised to think that there is a difference between High Intensity (Anaerobic) Training and High Intensity (Aerobic) Training . . . in fact, I would have said that if it's "High Intensity", it pretty much has to be "Anaerobic", doesn't it? If you can do the work using only aerobic metabolism, is it still "high intensity"?
I get the idea that cranking up EPOC is a big part of Alwyn's strategy . . . is it really that important to fine-tune the workout to the nth degree?
For me, 8 sets of 1-minute on / 1-minute off seems to do it reasonably nicely . . . the 1-minute "on" is all-out for whatever I'm doing (uphill sprints, 300 meters on the C2, go hard on the bike, whatever), and the 1-minute 'off' is just "cruising" until I get my breath back. 1 minute isn't always enough, so I tend to start the later rounds not fully recovered, which makes them 'interesting'.
Does it really need to be more complex than this? I'm thinking I've got Pareto's rule in my favor here . . .