Alternative workouts for avoiding knee pain

Hi all. I’m doing the build me up training plan, and loving it. However last week the “circus” workout, which features lots of short hard efforts, gave me knee pain afterwards that lasted for days… So I’m hesitant to do the bafflingly beau this week and breakfast returns next week. Any suggestions on what I should swap for them to get a similar benefit and or how to approach them differently to avoid the pain? Thanks

So in general - higher cadence stresses your knees less and your cardiovascular system more. So when Build me Up asks you to do less than 80 rpm just ignore it and stay at a high cadence.