I thought this article was fitting since most of the time on the bike (trainer) has been limited to short, intense workouts. If I’m lucky I might get an hour session in a couple of days a week, and even luckier if I can get outside for a nice long ride.
This study proves that high intensity training is important to all types of cycling disciplines.
http://www.sciencedaily.com/releases/2010/03/100311123639.htm
I’m particular fond of the 2×2 intervals, I usually do 2 sets of 5, for a total of 20 minutes at LT or above.
Check out the article, it’s a good read.