It's a very slow ride that takes careful thought rather than jumping in guns blazing. (switchera.net)
I would much rather spend 15 minutes sprinting hard on a treadmill and getting far greater results than somebody jogging or running on a treadmill or slow rides on a stationary for 45 - 60 minutes, 4 - 5 days a week. (justinkavanaghfitness.com)
Specifically, the volunteers warmed up for two minutes on stationary bicycles, then pedaled as hard as possible for 20 seconds; rode at a very slow pace for two minutes, sprinted all - out again for 20 seconds; recovered with slow riding for another two minutes; pedaled all - out for a final 20 seconds; then cooled down for three minutes. (well.blogs.nytimes.com)