Today is all aerobic capacity. It is endurance, it is the ability to control breath while maximizing speed, it is recovering as you move. Does that mean you need to go incredibly fast on all of these movements? No. What is means is being incredibly smooth on all of these movements. Pick a pace from the beginning that feels just a little too slow. If it's too slow, good, that means you can increase speed as you go. Far more preferable to increase speed and get better as you go than to decrease and feel worse. Play it smart and finish strong. Ending on the bike could be viewed as a bad thing. Instead, see it as a chance to see just how hard you can go after all of that work. It's an exciting day: you get to see what you can do.