One more thought - Nice plan - I'd alternate days on the bike and brisk park walks to spread the load with a 5-minute warm-up and cool-down each time. On the bike, spin an easy gear around 80–90 rpm to keep knee forces low, and build your intervals as 3–4 minutes easy, 1 minute steady for 20–25 minutes & adding one round in normal weeks and none on deload. Also, don’t chase calculated max heart rate numbers; the talk test and nose-breathing cues you mentioned are more reliable early on.
Start by fixing sleep. Pick a bedtime that gives you 7 to 8 hours and move it earlier by 15 minutes every few days. Keep wake time fixed even on weekends. Decide tomorrow's workout before bed and stage clothes and water so there are no choices in the morning. Use a repeatable 15 to 20 minute template such as brief mobility and easy cardio or three basic lifts & then a short cooldown. Get bright light within ten minutes of waking and sip caffeine once you start moving.
