Sure you can. Try intervals, like...2 minutes at a resistance where you can't go any faster than 22 revolutions per 15 seconds (88/minute)...it should be hard to go that speed...do that for 2 minutes, then decrease for 1 minute (stand). Do that 10 times. (30 minutes total...) Before you do that, warm up first, for 10 minutes, then do a "hill", where you gradually increase your resistance...22/15 seconds, increase to 20/15 seconds, keep increasing every 2 minutes until you can't go faster than 14/15 seconds. That should be an hour, total (first the hill, then the intervals).
Another challenge would be to work up to a "22" and then stay there for 20 mintues, rest, then do it again. When I say rest, I just mean, keep pedaling but decrease resistance so it's not difficult.
Hope that makes sense. Having a teacher is better, but if there isn't one, you can surely come up with things like this on your own! Good luck.
