Aerdyne intervals- 2' easy, then 1' sprint, 1' easy X 6, 2' easy
Road bike in trainer- 20' easy/moderate spinning
This is a method I picked up from some pretty smart trainers. The idea behind this work is the hard intervals mobilize fat from storage, which then circulates in the blood. Normally it would return to storage when it is not needed, but the steady easy to moderate effort, in this case spinning, burns it off as fuel.
I'll buy that, anyhow.