Start out with an easy 10 min warm up. After the warm up you want to pedal at a high cadence 70-90 rpm's with just enough resistance to get your breathing to the point where you can still talk but not sing. This is your base line and you should be able to maintain it for a long time.
Interval training is where you pedal very fast for 30-90 seconds and then drop back to recover. You can also keep the same cadence and add more resistance for 30-90 seconds. Once you recover, do it again. To cool down pedal at 70-90 rpm's with a lite pressure for 5-10 min.
To start with you want to go for 20 min and work your way up to 45 min to and hour.
Well, you should do 10x2 hill sprints with 30 seconds rest in between each, but if you really want to get good results, keep making it higher, both how many reps and how many minutes you do it for each rep.
