I'm fairly new to training methods indoors and have been making good use of my Turbo since December due to Poor health, little time, and generally poor weather (i know i should just man up). I'm just after a bit of advice on progressing. I use to only ride once a week (25-30 mile off road and try to push myself a fair bit) and I would turn to the turbo if i couldn't get out and do about 45 mins HIIT 2 min intervals including a 10 min warm up. I felt like this worked and it helped maintain my fitness when i couldn't get out.
The end of last year i started doing more road and monitoring my average speed so really got into making more progress with my fitness. Lately I've been doing 2 60 min turbo sessions a week with 4 10 min intervals at about 90 - 92% of my max HR. I feel like this is more effective than doing shorter, more intense intervals. And my resting HR is starting to drop.
Im using an Elite Fluid trainer with only a HR monitor paired with my phone so don't have much data to work with. What would you recommend trying next to make more progress?
It's worth bearing in mind that training is just overload and recovery..if you're bored doing 4x10 you could try some good old 2x20 at threshold, depends what you're trying to achieve though.
The time-crunched cyclist by Carmichael is / was a popular book - a lot of simple ideas on interval training and structure. The copy I have was written before power meters became widely accessible, so there's a lot of HR-based stuff in it. Might give you some ideas if you pick up a copy.
He was associated with Lance Armstrong (and dined out on it to the max) so is maybe seen as a bit of a bell end these days, not sure. But the book is pretty mainstream ideas on interval training IIRC, it's not some unorthodox bollox or anything like that.