Notes
Warm-up for fifteen minutes. Next, shift to a relatively large gear, something that you can push hard, with a lot of watts, for thirty seconds.
The session goes like this, after warm-up. 30 seconds easy pedaling, 30 seconds hard effort. After 30 seconds hard, 30 seconds easy pedaling in the same gear, and then repeat. 30s easy, 30s hard, 30s easy, 30s hard, etc.
Do this pattern for 20 minutes. When down, ride easy for 10 minutes, and then endurance for 75 minutes.
I switched to the highest resistance setting on the trainer, and it was much harder than I anticipated. I started off in way too high a gear, so after the 6th interval I downshifted once. Then after the 10th or 11th interval I downshifted two gears. At this gear my slow intervals were around 60rpm and fast intervals around 95-97rpm, compared to the 40-50 rpm and 85 rpm when in the higher gears.
Since this turned into an evening ride, I stayed on the trainer for the endurance portion as well.
This was a super sweaty ride!