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This sounds super weird to me. I did entry-level competitive cycling on a college team for a few years, and have never heard of that being a problem for anybody. Even with plain flat pedals and ordinary shoes, your foot shouldn't ever slip off. Maybe you're trying to pedal way too fast or have some kind of weird foot motion or position or something. The axis of your toes on your foot should be roughly directly above the axis the pedal rotates on.
Pedals with straps to hold your foot on are indeed a thing, as are various types of "clipless" systems where your shoes lock in and only come out with a specific twisting motion, but they're only really beneficial for allowing you to exert force on the pedals on the upward stroke. If your foot is coming off the pedals, you should fix whatever issue is causing that before you do an equipment change.
My feet come off only when I try to go 100 per cent, so the bike works if I am going slower than 90 per cent. thanks for the pointer about the toes btw. Any suggestions on how many minutes or what intensity I should use it for?
What do you mean by "going 100 per cent"? Are you just pedaling very fast? The exact ideal pedaling cadence varies between individuals, but you should probably be in the ballpark of 90rpm max, no matter how hard you're working. On an actual bicycle on the road, you use your gears to keep your pedaling in the range you're most comfortable while going faster and exerting more force. On a stationary trainer, you should be able to increase the resistance to get the workout you want without pedaling excessively fast. If your trainer can't increase the resistance enough to put you at the effort level you want without pedaling way too fast, then that is an equipment problem that needs fixing.
You might want to try and find a spin class at a proper gym to try, at least once, just to see how you compare to everyone else and get some input on what's really wrong.
Suggestions for how to do interval training and times and intensities aren't really something I know enough about to give advice on. It probably depends a lot on exactly what your goals are - general cardio performance versus actually being competitive at some particular type of racing.
Being able to spin fast without spazzing out is a learnable skill especially on flat pedals, one-leg drills and so on, but outside of some fairly specific applications I endorse all this.
For the viewing amusement of the board, here's a trackie hitting some high revs on rollers: https://youtube.com/watch?v=ZiVa0zTRHJk&pp=ygUOMjUwcnBtIHJvbGxlcnM%3D
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