Turbo
15min warm up
20m x 250w x 90 rpm
10min easy spinning
10min x 250w x 90rpm
5min easy spinning
10min x 250w x 90rpm
5min cool down

http://connect.garmin.com/activity/37268300

Using the spin scan to see how efficiently I am pedalling - seem to hover around 85/100 can get it as high as 97/100 but not for long. This is a measure of how evenly the back wheel is spinning and reflects therefore how evenly you are pedalling. Beginners will tend to stamp on the pedals a get very low numbers - a very peak and trough bar chart, or a less round nyquist plot below. Lance Armstrong is probably in the high 90s all the time - an almost flat bar chart.

All this fancy stuff however can be done on the bike by just listening to the back wheel, your trying to eliminate the oscillating sound and create a continuous one - that is just as good.