Capacity

This is capacity meets coherence in the best way.

Choose calories/ distances and loads that align with approximately 2:30 minutes of biking, 90 seconds of sled, and 3:30 minutes of running in round 1.

This will require a moderate working pace on the bike despite fatigue setting in after round 1. The sled will need to be deliberate and at a load that allows you to keep moving without taking breaks but that you no doubt feel. The run for most will need to be shorter than 800m as you need at least 90 seconds rest after round 1. Increasing the load each round plus fatigue will result in decreasing rest time for rounds 2 and 3.