I did an online one a few years ago. It was very friendly. A combination of basic highway code refreshers and a few tips to help you monitor and control your speed better.
I was absolutely terrified about doing it - I thought it would be stern. But if anything, I found the tone from the instructor too accepting and non-judgemental. I almost wanted to be reprimanded a bit.
I think that there were perhaps a couple of takeaways that made it easier for me to ensure compliance with speed limits, and the rest of it was a bit of a waste of time. But it helped a bit, and that's enough, really. More helpful than just handing over a fine at least.