Given that you are trying to maximize adaptation, rather than to achieve the best time, my opinion (which may or may not be in sync with my coach's) is that criss-crossing on the hills and in turns would do you the most good. One of the things we new TTers need to do is to build strength in the TT position, and cranking harder is one of the ways to do that. Ditto for pushing and pulling on your TT threshold. Of course, if you are doing that type of workout more routinely, and want to use these as practice races to get your pacing down, that is also needed!