For time:
100/80 Erg Bike Calories
Rest 4 mins
70/50 Erg Bike Calories
Rest 3 mins
50/40 Erg Bike Calories
Rest 2 mins
50/40 Erg Bike Calories

Pacing
100 calories- 10 min pace/moderate effort
70 calories- 5 min pace/faster effort
50 calories- 3-5 min pace/fastest effort

There are certainly anaerobic threshold intervals, however, you should feel in control and be able to respond to a question in 2-3 words. This is not a 9/10 workout.