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 30 minutes. When down, ride easy for 15 minutes, and then endurance for 60 minutes.
I did a better job picking a resistance for this workout. Next time I probably won't worry about hitting the lap button between each interval, although it did help me keep track of which one I was on. Listening to music was much better at keeping me focused and energized than having the TV on.