30:00 to move through
5/4/3/2/1 etc minutes biking
25/20/15/10/5 empty bar ohs
so 5:00 bike, 25 empty bar ohs, 400m run
then 4:00 bike, 20 empty bar ohs, 400m run
I don’t think this is going to be an issue, but if you finish before 30:00, alternate between 2:00 of biking and a 400 until time is up.
The goal here is to pick the part you struggle with the most, and then work on that while just moving through the other two components. As an example for someone who struggles with running:
Bike easy/moderate. ohs Split 10/8/7 (even though you don’t need to). Run at goal pace, even if that means the bike is at a warmup pace to recover after.