There are many schools of thought on this.......
I have done the following, over the years......
Two hour gentle ride
Two days off
30 minutes at 140bpm
15 minutes hard, 5 minutes easy, then 3x3 minutes at race pace, eyeballs out, with three minutes recovery !
30 minutes with a few random sprints
And the result ?
If you have great form, then any of those will produce good results. If you are struggling with form or fitness, then the easier the better, the day before a race. You need to experiment, to see what works for you. Also, the length of the race will make a difference. And is the event part of a training plan, or are you tapering for a good performance ?
As far as your plan is concerned, you would need to have enough resistance to get your heart up to a good speed. I would say a high resistance, as the idea is to open the lungs up and stimulate the muscles. So make it tough !
I eat to nourish my compassion, not my greed
I'm the man they couldn't kill ! I cannot be destroyed with conventional weapons !
And probably the former fastest British Vegan 10, 25 and 50 mile TT rider. Probably.