after a warm up do 2 sets of 15

Good warm up working up through the zones with less time in each zone as you draw towards zone 5-5
Main session
Zone 6 Intervals
2 sets of 4 x 1 min On 1 min OFF, Full Gas > zone 5 watts; 5 min in b/w sets

after warming up on a rowing machine for 1km do 2x20 reps of each exercise

After a long warm up building through your heart rate zones to 80% og max hr do
5 x 30 seconds at zone 5 with 1-minute recoveries.

ride in zone 1-2 easy base building for 2 hours

warm up
20 mins easy riding 56-75% ftp
main set
3-5 x 10 mins ( min recovery) micro bursts
30 secs "on" @150% ftp
30 secs "off" coasting 0% ftp
cool down
15 mins easy riding 56-75% ftp

after warming up on a rowing machine for 1km HIIT is high intensity interval training which is really good at burning fat and boosting your metabolism whilst building functional strength
do 2x 4 mins as 45 secs on 15 off with each set of 4 exercises. then repeat