2/8
3 min progressive intensity bike, starting around 250 watts and ending around or just above your target pace for the Time Trial below
rest 3 min walking actively x 3 sets

Shot for 340. This seemed easy. 65rpm.

The AB for me shoots my heart rate up but holding a 75rpm should be ok.

+
10 min AB TT for cals (record all metrics here, and also a feel for how you modulated the pace throughout)

I held 65- crept up to 72rpm tried keeping watt below 400 then above for 2 min then below then hard last 2 minutes.

Video above has data.