If you are going to work HR into the mix, then you need to do a bit of reading, as age, weight, fitness level etc all have a bearing and your work should be designed to take your max heart rate into account. For instance, if I were to only see 90 to 100 bpm during interval work, I would effectively be doing nothing, as I typically warm up at 135.
As a comparison, I am 54, my son is 25, our resting, working and maximum heart rates are completely different, so a programme designed for me would have him hardly breaking a sweat.
Spinning is good to have for road riding, but again it is down to the individual to work out just how fast you want to spin, and it also takes time to train yourself. In addition, spinning fast, say over 100 to 120 is really hard on a turbo and I end up flailing around like a mad thing when I try it.
Don’t forget warm up and warm down.
Just to add, I had never used a turbo until this summer, when I dislocated my right shoulder in a fall. During my month off the bike, I turbo trained every other day, and although it sometimes felt like a chore, overall I enjoyed it and I’m sure it helped me maintain a degree of fitness until I was allowed to ride again.