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When I use mine, I don't do training like that. I end up playing Xbox or watching TV or 2-3 hours while I just pedal.
However, when I was doing that, the bike had preset "routes" you could do where the resistance changed on it's own, and I'd just try to keep the same pace up for the 30min-1hr I was doing. It could also do it across distances. When I wasn't doing the preset courses, I was just setting the resistance to what felt decent, and then keeping up my RPM (usually ~100). If I was really feeling myself, I'd up the resistance a bit. If it was a bad day, I'd drop it down. The total distance at the end would change based on the resistance I used, so I could at least always tell what days were "better" and which weren't. The motivation was just wanting to see if I could beat my previous distance.
thats basically what I was doing at the gym, but the bikes with present modes don't have enough adjustability to fit me very well and my back ends up hurting afterwards. So I need to switch to using one of the dumb bikes with all the adjustments but no computer like what you see in a spin class.
That and my kids wouldn't stand for hours of exercise, I get like 30 minutes. I was just going indefinitely and keeping my rpm around 100, but I'm trying to mix it up
You don't necessarily need to keep the time to do it. You could just give yourself rest periods and push periods, but it'd probably be hard to keep the motivation without seeing number go up lol, at least to me. If all you get is total distance at the end, then I'd definitely just do the RPM thing. Just set a goal RPM and a rest RPM and bounce between the two as you are able to push total distance