Playlist
Tame Impala - Elephant
Azealia Banks (feat. Lazy Jay) - 212
Nas - The Don
Netsky - Love Has Gone
Emile Sandé - My Kind of Love (Gemini Remix)
 Rudimental (feat. John Newman) - Feel The Love
Jessie Ware - Running (Disclosure Remix)
Hot Chip - Night and Day (Dusky Remix)
Totally Enormous Extinct Dinosaurs -Tapes & Money
Florence & The Machine - Spectrum (Say My Name) (Calvin Harris Remix)
 M83 - Midnight City (Eric Prydz Private Remix)
Major Lazer (feat. Amber Coffman) - Get Free
Woodkid
Guy Called Gerald


Warm up for at least 10 min, progressively increasing workload into Zone 2 for the duration.
After your warm-up, do 2-4 sets as follows:  (2 sets for 60 min session)
4 min at your hardest effort; then easy Zone 1 for 1 min.  Note average power during
the 4 min effort, as you will build workload from this.
Then do 3 min @ watts higher than your 4 min effort; then easy Zone 1 for 1 min.
Then do 2 min @ watts higher than your 3 min effort; then easy Zone 1 for 5 min.
Total time per set inc rest time - 17 minutes.
Repeat set 1 – 3 more times.

Cool down at least 10 min, progressively decreasing workload to low end Zone 1.

Its tricky and requires a bit of practise. That is where I find the motivation. Focus on sustaining the workload.  Not going out too hard, that your effort drops near the end.
You can change gears, sit and stand, work in the flats and work the hills.