Couple of things to add:
I do intervals on mine. The "on" segment in *52-13 at near max heart rate followed by recovery in *42-13 (*I use a road bike I leave set up on a mag trainer in the kitchen - yes, I'm single). I alternate every other "on" part seated and out of the saddle. It may be a bit hard yourself with the shoulder to stand and pedal, but I'd start doing that when you're comfortable.
Drape a towel over your stem/top tube so you're sweat doesn't get in your headset and any nicks and scratches in your top tube. Handy to have a towel there to wipe your forehead/face so the sweat doesn't get in your eyes, too.
Make sure there's fresh air if you're doing it in a small room indoors. Not many people realize how fast a cyclist at max effort can drop the oxygen & increase the CO2 levels in a small, unventilated room.
I'm going to see if I can blag my sons heart rate monitor, as he's not using it right now.
I realised I needed a towel after the first couple of minutes. Once in place I plugged on for the rest of the session, using time for my on and off intervals. I could feel the 'benefit' this morning when I got up.
I'm using one of my mtb's, as it's the most comfortable bike I have.
As for air, yesterday I was outside, so plenty of fresh air out there, and the room at the back of the house has a patio door which is the whole of one wall, so I can open that wide for breeze a plenty.
I've had a quick look at turbotraining.co.uk and there is so much info there I am somewhat overwhelmed. Still, I have plenty of time, so I'm sure I'll soon get myself sorted out.