Stand beside the exercise bike.
Adjust the seat height to the level of your navel.
Sit on the exercise bike and place your feet on the pedals
Bring one pedal to the lowest position.
In this position your knee should remain slightly bent.
Start pedaling at a comfortable speed and resistance to warm up.
Then adjust the resistance as prescribed or so that you feel at least some resistance whilst pedaling.
Start cycling alternating between 'work intervals' and 'rest intervals'.
For the 'work intervals' cycle at the higher intensity or speed.
During the 'rest interval' cycle at an easier pace so that your hear rate slows down, or if needed, rest without cycling at all.
Repeat these work and rest interval for as many sets as prescribed.
