I enjoy the trainer. I have it set up so I stare at a wall - this way I can zone out easier.
I put the radio on, loud, and get going. I do a 5 minute warm up and then push it up into my cardiac zone and hold it there or above for the rest of the ride. I do five minute intervals out of the saddle. I try to time them to a cool song, but often I just stand and go if the DJ isn't cooperating. I try to do 4 sets of these during a 45 minute ride. If I feel good, I try to increase the RPMs with each one. Each set, my heart rate goes higher and when I finally sit, by gearing up and keeping the RPM high, I can easily keep my heart rate up where ever I want. Needless to say, I need to put a towel on the floor under the bike to keep the sweat puddles under control.
I do this 4 times a week. I lift 2 times a week and take one day off. Sometimes, due to schedule problems, I take 2 days off and thus the trainer sessions drop to 3 times per week.
I am having loads of fun, it's convenient for me and I look forward to seeing positive results come spring.
Oh yeah, I feel like 45 minutes of this is about equal to a decent 20 mile training ride.