Workouts provided by Rob Cummins, Wheelworx:

This is the 1st session in a series aimed at working on base fitness and strength. When measured on a power meter a 1 hour session on a turbo trainer can be as much benefit as a 2 hour road spin due to the continuous nature of training on an indoor trainer and the stop, start nature of a road spin as a result of traffic lights, tail winds, down hills etc. It is probably a good idea to print this and leave it in front of you while doing the session so as to get the zones etc correct.
 

Week 1
Warm up 10 mins easy at 70% Hr low gears.
 Right leg pedalling only for 60 revs med gear 1 min easy then left leg pedalling only, 60 revs then 3 mins easy.
10 mins 53 *12 high resistance low cadence at HR 80%.
3 mins easy.
15 mins at 75% heart rate.
Right leg pedalling only for 60 revs med gear 1 min easy then left leg pedalling
only 60 revs then 3 mins easy.
 Warm down 5 mins easy.

Week 2

Warm up 10 mins easy at 70% Hr low gears.
Right leg pedalling only for 60 revs med gear 1 min easy then left leg pedal only 60 revs then 3 mins easy.
12 mins 53 *12 high resistance low cadence at HR 80%.
3 mins easy.
17 mins at 75%.
Right leg pedalling only for 60 revs med gear 1 min easy then left leg pedal only 60 revs.
Warm down 5 mins easy.
Run 10 mins easy off the bike (Optional, be careful to wrap up well 1st and shower & dress immediately on return)
Eat and drink within 45 mins of session (And I don't mean beer and crisps)

A couple of notes on terms above
60 revs = 60 revoloutions or full pedal strokes.
53*12 = 53 is the big chain ring on the front, 12 is the small ring on the back gears, it is the hardest gear you have, for beginners start with a slightly easier gear and work up to this.
Warm up and down are done in an easy gear at a fairly hich cadence(pedal speed) in an easy gear.