Current Turbo session

At the moment on the Turbo trainer I'm mostly doing this:

Warm up, however long it takes to get the HR above 140

20 minutes with HR between 141-151 (usually around 146)

a.60 seconds flat out (usually 3 gears up from where I was)

b.4 minutes recovery (HR between 141-151)

c.30 seconds flat out (usually 3 gears up from where I was)

d.4.5 minutes recovery(HR between 141-151)

repeat a to d 4 times which should be a total workout of 60 mins.

die

5 mins cool down.

My turbo doesn't have any resistance settings, it just gets harder the faster you go, I aim to keep the revs around 90, but end up averaging about 86. I use Big ring front and I think it is the 3rd biggest sprocket on the cassette, but basically whatever keeps the HR in the zone at around 90rpm.