Did a 20-minute aerobic workout on the old recumbent stationary bike that I have. The preprogrammed internal workout is junk and much too easy. It turns out there is no way to manually program one from the console and the SD Cards have to be in the iFit format which would require me to figure out the format. I may play with that at some point, but not now.

So for now I will have to do it manually. The BFL targets for each minute are:

01 - 5
02 - 5
03 - 6
04 - 7
05 - 8
06 - 9
07 - 6
08 - 7
09 - 8
10 - 9
11 - 6
12 - 7
13 - 8
14 - 9
15 - 6
16 - 7
17 - 8
18 - 9
19 - 10
20 - 5

The bike has 12 resistance levels. What I will try -- and adjust as needed -- will be to use the following mapping between intensity level and resistance level

5 - 2
6 - 4
7 - 6
8 - 8
9 - 10
10 - 12

It's easy to remember. Then I will maintain a uniform speed throughout the workout and, as my fitness improves, I will keep the same resistance profile but just increase the speed. It will take a few workouts to figure out the best speed and whether or not this resistance profile will work. I will not be surprised to discover that the resistance that I need to achieve a given intensity level will be different early in the workout compared to later. But since I am not worrying too much about rigid adherence to the optimal plan but, rather, just finding a sustainable workout plan that moves me in the right direction, I'm willing to trade efficacy for convenience.