I got this new Spinervals DVD a little while ago but for one reason or another have not had the wherewithal to try it out! It is good, though I had to lower intensity levels at every stage (basically, at least one HR zone lower than suggested - the effort levels in theory are what an elite athlete would use for half-ironman, 40K time trial and sprint-distance rides):
2 x 12min ((1) z2, (2) z2-3), 2:00 rest
2 x 8min ((1) z2-3, (2) z3), 1:30 rest
2 x 6min ((1) z3-4, (2) z4), 1:00 rest
3 x 1min hard (z4), 1min easy
1:25 spin
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