A small hill, firm head wind or a counter attack will cause your HR to rise fast (and to accumulate high portions of lactic acid in your legs). We can prepare ourselves for this by doing intensive intervals. If you are not a pro perform a BRI workout only once a week. Take a day off after a BRI workout or do a recovery ride. BRI workouts are demanding for your body and mind, make sure you start these well rested. (From Tacx: Cycle interval work-out BRI)
Bg = Big ring in front
Sm = small ring in front
Spin Ups = Increase rpm gradually untill maximum.
ILS = Isolated Leg Spin. Put other leg/foot on the back of the trainer or on a chair
TTS workouts have infoboxes for program execution.