Maybe you can attend a CrossFit Endurance course this coming weekend very close to you:
I am a CrossFit Endurance Trainer and attended this course a couple of years ago. While the course focuses on running, and there will be considerable running technique work, you will learn the three basic type of interval workouts (short interval, long interval, and tempo) and how to program them. The workouts can be done not just running, but are transferrable to the AirDyne and rower as well. I program the CrossFit Endurance workouts at the box where I coach and I use all three modalities--running, rowing, and AirDyne--and use these three types of workouts advocated by CFE. Those three types of workouts are also what I used before I started doing CrossFit and was a runner and then a cyclist.