Interval cascade session to help develop general aerobic fitness and leg strength:

10/15 min. warmup

7min hard(ish) 2min very easy 6min hard 2min easy, 5 min hard, etc., down to 1min hard, then 10/15 min warm down

The hard(ish) should be hard enough to make talking complete sentences difficult. If you find that you run out of energy before the end, try starting at 6 min or 5 min.

Aim at 90 rpm cadence (1 rev = 1 complete rev of one foot). If you don't have a computer with cadence sensor, you can get a cheap electronic metronome and set it at 180 beats per min - they vary from beep only thro' beep and flashing light to imitation metronome wagging back and forward oon small screen.

#The 180 is once for each foot. This avoids unconsciously pressing down harder with one foot if you set it at 90 bpm.

16" fan +1. You'll sweat buckets. Check with local bike shop for contact details of any local coaches - coaches can give you useful feedback on changing your programme as you get fitter.

I'm sure that someone on the forum can give you details of any turbo training advice books, in the absence of any local coaching advice

Good luck