plyometrics in the gym

On the trainer, you should plan on some sort of interval coaching. I get tired of Spinnervals so mix it up with mp3's from Cardio Coach. I like Volume 4 but give a few a try, they are cheap.
http://www.cardiocoach.com/cc_workouts.php

I have owned a few trainers including the Cycleops Fluid 2. Spend a little more and get a Kurt Road Machine. It is better built and runs smoother.