This is for anyone who uses an indoor trainer. Basically, I am wondering if you all stick to a routine while on the trainers or do you just kill free time in the house sitting on the thing and pedaling.

I just got mine and set it up 2 days ago and I find myself just randomly sitting on it and pedaling for 10-15 minutes. I am sure this is not good in the long run, so I was wondering for those of you who do have routines, what are they?

Intervals at different tensions, Long consistent riding, or a mix of the both?

Thanks
-X