How I Turbo

Picking the correct profile to turbo train to is actually quite hard.
No one wants to spend precious training time with wasted efforts.
This profile ticks all the boxes as far as I am concerned and I will talk you through the session as best as I can.

 The session is split into 5 blocks of 'work' divided by 'rest' or 'recovery' periods.

The first interval is the warm up phase. This is critical to get right as it will decide if you will carry on successfully to the end. 
Ensure the bike is in the small ring and a very easy gear to start with. Concentrate on easy pedalling but with a cadence over 90.
There are 5 steps with the final one at threshold level. Try to do this with the small ring. I use a standard 39. You may struggle if you have a compact 34 ot end up with the chain very crossed although that is not really going to harm the bike. After turbo training season is over you will be replacing the chain anyways as it willl have stretched with all the use you have given it making it unsuitable for road riding! Hopefully you have loosened up the legs muscles and prepared them
Phase 2 and you should be thinking of still keeping to the inner ring.
The opportunity here is to think about using a higher cadence 0f 100, 110+ if possible. Gear selection will dictate this range. A steady start but the extra efforts will be reflected in heart rate response.

Use those recoveries wisely i.e. shift up the block to your easist gear and just unload the legs whilst keeping the cadence up.
Phase 3 will take above threshold. Not for long but by the finish your heart rate response will be very noticeable. If not then you may have that threshold line in the wrong place.
As soon as it is finished ... unload , unload. I can't emphasise that enough. Racing is about recovering as much as actual balls out work.

Phase 4 is a 10 minute stint with 5 minutes of classic underovers to finish with. These will also find chinks in your armoury.
Phase 5 is also a classic of pyramid. The final thrash is as hard you want it.
Your heart rate should be going to its limit as close to max out as it will ever do in indoor training without the added surge of andrenaline.
Close down with some minutes of spinning out to recover.