Hi Steve G,
I’m glad you found us here and thanks for posting.
1) This is all-out. As fast as you can do. It’s also quite similar to an Anaerobic Threshold Test as we discuss elsewhere on this site.
2) There is no prescription for this, but our intention was that one would use it at the beginning of each training cycle. Especially the hill-climb can be a nice thing to do a re-test on from time to time to confirm your progress.