Oly tri training program: question about times and intensity

Hi, and welcome to BT, and congratulations on your journey into triathlon!

For your first question, we'll need to know a little more about your background and experience before giving some advice on that.  Are you an athlete (like a former competitive swimmer or cyclist or runner, even back in high school or something)?  Can you swim (and I don't mean in a resort pool ...I mean have you any experience in lap swimming)?  What is your access to indoor cycling (either a spin bike or trainer)?  All of these questions are to help determine your baseline fitness and what you'll be able to do, because 4 hours a week is a tough ask for an Olympic triathlon unless you have a significant "base" (experience) or you're a genetic freak.  To put it in perspective, my last Oly plan had me cycling 4 hours a week and close to ten hours total.  Also without significant swim experience 1x/week is also a big limiter.

As for your second question, yes the numbers are minutes.  It's a free plan so no details, but for swimming I'd break it up into 100 yard repeats with a few seconds rest in between, easy runs with maybe some quick "pick-ups" here and there, and ride pretty hard.

Hope this helps.  If I were thinking about a tri with only ~4 hours a week to train, I'd look at a sprint.