-10 sets of airdyne calorie sprints (15/12/10/8 according to ability). With 1 min rest between sets.
The first few rounds should be around 30 seconds. If in doubt about how may calories you can do, sprint the first round for 30 seconds and try to stay with that number of calories for the remaining rounds. .
Do not allow yourself to go past a 90s interval from starting the round to finishing.
The intended stimulus is short maximal efforts.
If you have never done something like this before, the goal is to go deep in the well on each round. If you are really struggling, then reduce the total number of rounds.