Interval types...how to do them?
 

In monitoring, progress from a non-biking injury, I'm riding at 67.2 gear inches (39/16) and 95-112 RPMs. I would like to improve the overall average speed for road distances around 20mi.

How do I do these types of intervals? What gears, RPMs, and minutes per interval do you recommend for these types of intervals?

• Big gear hill intervals
• Force intervals seated/standing
• Power intervals
• Spin ups