Warm-Up/3 minutes: Effort level = 2-3. Ride at an easy pace, focusing on good posture.
Steady Ride/4 minutes: Effort level = 4. Increase your pace slightly and focus on spinning. Pedal with constant, unchanging pressure and even speed.
Climb a Hill/3 minutes: Effort level = 5-6. Increase your tension until it simulates the feeling of a moderate hill. Your cadence will slow down here because the resistance is higher.
Spin the Flats/5 minutes: Effort level = 4. Decrease your tension again and spin at an easy to moderate level. Enjoy the recovery from your hill climbing effort.
Sprints/4 minutes: Effort level = 7-8. This is the peak of your workout. Increase your tension slightly, then increase your speed as fast as you can ride for 15 second intervals. Recover at a slower speed for 15 seconds. Repeat these 15 second sprints and 15 second recoveries for 4 minutes.
Downhill/3 minutes: Effort level = 2-3. You should be ready for a recovery about now, so set your tension at an easy level and just spin at a pace that is comfortable. Imagine that you are flying downhill with the wind in your face.
Rolling hills/5 minutes: Effort level = 5-6. Climb a hill as you did previously for 30 seconds, then decrease your tension to simulate a flat road for 30 seconds. Repeat this rolling hill cycle 5 times.
Cool-Down/3 minutes: Effort level 1-3. Your tension and pace should feel really easy as you cool down and congratulate yourself for completing a fun and focused workout.