First bike: make sure you can breathe, nothing crazy, pace it well. Jumprope and sit-ups: pick the pace up a little knowing you can "recover" and breathe during the sit-ups. The final bike: finish as fast as you can. The workout is done once you've coasted in that final calorie, so make it hurt. Try and pick up the pace as you go through this workout, so don't start out too fast.