Try this workout to increase performance during cycling. During the entire workout your HR should be roughly 80% of your max during the 75 minutes. Make sure to keep pedaling at a pace in which you can maintain the desired rpm.
20 minutes: Easy warm-up. 20% incline. 80-100 rpm. Every 5 minutes do a 1-minute set standing out of saddle at 40% incline.
33 minutes: (3 sets)
3 minutes- high cadence. 25% incline. 105-120 rpm.
3 minutes- 30% incline. 110-120 rpm.
3 minutes- 55% incline (increase incline 5% per set). 60-70 rpm. Stand for the last two minutes.
2 minutes- Easy spinning. 10% incline. 80-90 rpm.
12 minutes: (2 sets)
2 minutes- high cadence. 25% incline. 110-120 rpm.
2 minutes- 15% incline. 120-130 rpm.
2 minutes- highest gear possible. 70/80% incline. 50-70 rpm. Stand for the two minutes.
10 minutes: (1 set)
5 minutes- cruise steady pace. 15% incline. 100-120 rpm.
5 minutes- cool down. 5% incline. 80-100 rpm.
20 minutes: Easy warm-up. 20% incline. 80-100 rpm. Every 5 minutes do a 1-minute set standing out of saddle at 40% incline.
33 minutes: (3 sets)
3 minutes- high cadence. 25% incline. 105-120 rpm.
3 minutes- 30% incline. 110-120 rpm.
3 minutes- 55% incline (increase incline 5% per set). 60-70 rpm. Stand for the last two minutes.
2 minutes- Easy spinning. 10% incline. 80-90 rpm.
12 minutes: (2 sets)
2 minutes- high cadence. 25% incline. 110-120 rpm.
2 minutes- 15% incline. 120-130 rpm.
2 minutes- highest gear possible. 70/80% incline. 50-70 rpm. Stand for the two minutes.
10 minutes: (1 set)
5 minutes- cruise steady pace. 15% incline. 100-120 rpm.
5 minutes- cool down. 5% incline. 80-100 rpm.