One more sprint...training suggestions ?

Hi folks,

This summer I did 2 sprints and 1 Oly.

I was happy with the Oly result and not so happy with my sprints, especially my last one.

I will do 1 more Sprint this season and want to work on my time. I have 3 weeks. I don't expect to be able to change that much, just looking for the most efficient use of my training time. I did decent volume in July and slowed down the week before my two August events.

I know I can work on my transitions, especially T1. I will work on that religiously

Someone told me to work on short interval work on all 3 sports. Kind of like 2 min full tilt, 1 minute off.

Biking is my weakest event. I would have a tendency to work on my swimming and biking. I don't think I'll improve running much in that short a time period

I have access to a computrainer so thought of analyzing my pedaling, but a little nervous to change much at this point.

Are hills worth while ? The last course is not very hilly

I could do 10 hours a week if it will make a difference, but I suspect it may be overkill ?

Any suggestions ? What data would you need to help suggest something ?

thx