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@plingboot
try 5 min wu, the 1min single leg high cadence (85+rpm) then (assuming you have gears), stick it in the big chainring and 3 biggest on the back now...
9 mins at 85rpm, 1min rest, switch to next smallest cog on the back and 8min at 85rpm, 1min rest - continue down to 5mins and 1min rest - gears get harder to turn but intervals are shorter
Or after warm up, 8mins in the big ring, start on smallest cog at the back and switch up a gear each minute - keep same effort - increase cadence (power meter/hrm is uesful).
2min rest, then in the big ring again 8min working back down the cassette to the smallest cog, 2 min rest then one more 8mins back up the cassette.
Warm down for 5 mins.
expect to meet my friend PAIN...