Step 1
wsl --unregister <instance>
E.g.:
wsl --unregister Ubuntu-22.04
learn.microsoft.com/en-us/windows/wsl/basic-commands#unregister-or-uninstall-a-linux-distribution
Step 2
wsl --import <instance> <where to place> <backup> --version 2
E.g.:
wsl --import Ubuntu-22.04 C:/work/discourse/wsl/2023-10-30/instance ./2023-11-01-03-54.tar --version 2
learn.microsoft.com/en-us/windows/wsl/basic-commands#import-and-export-a-distribution