So, i am a little afraid of posing this question here due to the fact that to many of you PT charts are second nature, and it will seem silly why i don't want to take an extra step to further my training, but here goes...

I've been cycling on and off for 3 years. I attend a university and have only done 1 race about 2 years ago.
This summer i've simply biked 6/7 days a week for about 2 hours a day and then did lots of rides (5-6hours) with my school's team. So let's say i've been consistently cycling for 5-6 months, and cycling a lot.

So this winter i had to take a month off due to personal issues around october/december. I've started my "base" training early december and ended it about a week ago. My base training consisted of no particular schedule, and doing as much as i can outside (nothing longer than 2.5 hours sadly) and 1 hour on the trainer. My maxHR is i'd say 190 and i maintained a 140 throughout this period but going up here and there. Outside rides were harder and sometimes i probably pushed a bit too much.
Regardless, i'm writing a bit too much here so i'll get to the point

a week ago i started intervals but how i do them is simply on a hunch. I do them on the trainer and alternate between days when i do:
10min warmup
1min max effort
4min rest
repeat this around 6-8times
10min cool-down
so about 50-60min on the trainer

the other work-out:
10min warm-up
5min - hard effort, that is for the first 2 i am at about 160-165bpm, then next 2 at about 170-175, then last minute i push to 180-183 and try to hold that
5min rest
repeat this about 4 times
sometimes i also do a 10 min interval by the end of which i'm really pushing, and take 10 resting
so about 50-60min on the trainer as well

Now i've not been outside in a month and honestly have no idea if anything ive been doing is worth a damn. About the only thing ive noticed is that my legs are more 'chiseled'

My first race is 4 weeks away

Any bits of advice? i feel like i cant just go read the cycling bible and follow that because ive not held a rigid schedule all winter

so yeah, anyone ever done training thats just on a hunch based on some common principles and actually succeeded? I'm just looking to do well in D races on the collegiate level