I vary between 4 different work outs on the trainer. The last one I did was warm up 6 minutes, 2 sets of one minute very high cadence spinning in an easy gear, with one minute recovery spin in-between, followed by 5X 2 minute high intensity (big ring for me) with 2 minute recovery interval in between each set. Then another 6 minutes of recovery spinning, followed by another set of the 5X2 minute drills, and 8 minutes cool down.
I don't have 2 of the other work outs memorized, but one is 40 minutes, as opposed to an hour.They both have some one leg drills in there. The final one is part of the Cyclo-core training program and involves yoga and some high intensity drills for about 30 minutes.
In the past, I did the entire Cyclo Core training program over the winter, but I generally use nordic skiing and time at the gym, spin class also during the winter, so I am not going to be a slave to that this year.