Put your VR google on and have enjoyable!!
This 20 min interval train will provides you basic warm-up, and subsequent cycle between equal durations (30 sec.) of biking at max depth and biking at a restoration depth.
Quick depth is biking at 90-100% of your maximal exertion, with heavy respiration. Be happy to extend resistance /pressure in your system.
Sluggish depth is biking at 50-60% of you maximal exertion.