[Closed] How to increse speed for racing

I realise that this might not be the best place to ask this but i am looking to increse my "race pace". I think the best way to do this is interval training. Correct me if i am wrong. I was planing on doing this on a turbo trainier so i can push harder than i can on open roads but what %MHR should i be aiming for for the intervals and how long?

I guess this subject is covered lots of places but i havn't managed to find a good guide that gives example workouts. I have no dvd player in the bike room so the sufferfest will not be usefull. Are there any good sources for free/cheep sufferfest style vids for a computer?