I was stuck inside for my workout today and did some steady state intervals. I chose 4 x 20 in tempo pace. Here is an example graph of my workout. The key to these workouts is to be steady in power, and cadence. If you don’t have a power meter keep the speed and cadence the same, and heart rate should stay in zone 3.
These are good for building fitness, but also teaching you pacing. If you are on the trainer it’s also a good mental test.