Indoor Cycling Workout Library

Create an indoor cycling workout for:

Workout Type: [ENDURANCE/THRESHOLD/VO2MAX/RECOVERY/HIIT]
Duration: [MINUTES]
Training Focus: [BASE/BUILD/PEAK PHASE]
Intensity Level: [EASY/MODERATE/HARD/VERY HARD]
Equipment: [BASIC TRAINER/SMART TRAINER/SPIN BIKE]
Metrics Available: [HEART RATE/POWER/CADENCE/ALL]

Provide workout with:
1. Workout name and description
2. Target training adaptation
3. Warmup protocol (10-15 min)
4. Main set with intervals, durations, intensities
5. Recovery between intervals
6. Cooldown protocol
7. Target zones (HR or power based)
8. Cadence targets for each segment
9. Mental cues and motivation points
10. Suggested entertainment/music tempo
11. Workout variations for different fitness levels
12. How this fits into weekly training