One long interval of 50 minutes in which every 5 minutes the intensity slightly changes between 93 and 89%. This workout both stimulates fat and carb burning and gives the biggest bang for your buck. Especially for the time-crunched athlete this is the best aerobic workout out there.
Explore this cycling workout
Try the JOIN cycling app to export the workout to Zwift, Garmin, TrainingPeaks and Wahoo.