The nice part is, you get to ease into each part of this workout. It's not a sprint, it's more of a marathon pace. You want to establish a tempo out the gate that you could imagine holding for 25-30 minutes. That way, when it's time to turn on the gas at the end, you can. Sprint-rest-sprint-rest will only consistently elevate your heartrate and make it inconsistent. Inconsistency leads to more breaks which leads to a longer time. So find a tempo, hold it, and hang on.