When I'm talking about an indoor training on the bike, this is what I'm riding. A cycleops PT-300. Power meter, HR monitor, cycle computer...with the ability to upload the results to the computer. For time reasons, I like to ride indoors, since it makes the most of the 45:00 to an hour that I'm putting in, for now. Of course, nothing can take the place of the great outdoors...but there is no coasting indoors.
bike (indoor) zone 1/2, with (5) 300+ watt, 1 min intervals (3 min rest), 126bpm, 146 avg watts, 499 max watts
music= Beastie Boys, Licensed to Ill, unshuffled.