In the endless pursuit of keeping things fresh, varied, and worthwhile on the trainer, I came up with the following workout, as a substitute for outside ride in prep for Memphis in May:
After warmup, with CT on ergo mode, plug in a starting wattage of perhaps IM intensity, and ride at that intensity for the length of the 1st song. Then, without resting betweewn, add 20 watts for each song thereafter for the 1st 5 songs. 6th one is an easy rest interval. Then begin again at the same original wattage and repeat, each time adding 20W til all 12 songs are finished (2nd time thru has 1 additional song/interval).
For me with FTP 250ish, I started with 190W, so 1st set terminated at 270W, and 2nd set at 290W. Solid workout, but not killer - coulda started 10-20W higher and spent more time on the rivet.
In a 1.5 hour workout, I saw 45 work interval minutes, averaging a little less than FTP wattage, though with lots of variation in wattage and cadence. And for me the pain of longer interval sets is always reduced if I’m not watching a clock, but rather focusing on music and cadence. Using the shuffle mode with a song list containing a few longer songs, there’s the added element of the unknown - very glad Kashmir or Free Bird didn’t come up on the 290W interval!