To get started with the plan it is important to make sure your zones are up to date. Be aware that the figures given for the intervals will be based on what you already have in your zone settings and may or may not be accurate.
-This test will set your Functional Threshold Power along with an idea of what your v02 max power is. The numbers are based on your current settings so use them as a guide to start interval with but the idea is to try and increase on the numbers. If this is your first time then you will need to gauge the effort for each interval.-
Press lap button for the 2 efforts marked with a *
-

15min WU
3x1min high cadence efforts 100rpm+, 1min RI
5min Easy
*5min - All out effort trying to have a controlled pace for the entire interval.
10min - Easy
*20min - Time Trial effort. Don't go out too hard and try to maintain power for entire interval, give it all in the last 5min
10min Cool Down

Cadence drills are designed to help improve your pedalling and teach your neuromuscular system to increase leg speed when needed.
-
This is a great session that works the system over a variety of short duration times. Don't worry about the exact power quoted as we are more concerned about the cadence figure.

Anaerobic efforts are very intense, short hard efforts lasting anything between 10sec and 2mins at the absolute max. These are much higher intensity than your V02 efforts and will help any looking to road/crit race but do have some benefit for a steady state athlete.
-
This session is done in blocks of 5min at time with long recoveries. This should be a sustainable max so looking to complete the entire number of reps.

Sweet Spot is a term used for the zone just below your threshold @ 88-93% of FTP. This zone has been proven to given you the same gains as training at threshold but with less fatigue meaning you can train for longer periods and recover faster.
-
During this session we will be working at below above your normal cadence level so a great session to build strength on the lover cadence block and try to improve your cadence if you are traditionally a grinder.
-
Maintain good form throughout and hold a good position on the bike or TT bars if you are using them.

The purpose of this workout is to improve your aerobic endurance and make you more efficient as a cyclist. 
-
Your aerobic threshold is around 80-85% of your threshold which should be the top end of zone2. This is where you will burn the most fat but using that as fuel for your ride so a very important zone for any endurance athlete
-
The idea is to stay in HR Zone2 for the entire ride. Go as slow as needed on the hills to make sure HR does not go over Z2. It will seem slow when you first start doing these rides but you will become faster.

VO2 max is the the maximal rate of whole-body oxygen uptake than can be achieved during exercise so is basically the ceiling of your aerobic fitness. Doing intervals at this intensity will help increase your power production at that intensity.
-
This session is great as limits your recovery and teaches your muscles to preform at higher intensity on tired legs.

Cadence drills are designed to help improve your pedalling. During the intervals don't worry about power or HR but concentrate on good form trying not to bounce on the saddle and build the cadence steadily which will help.
-
Choose an easy gear for the first interval and make it harder as you go through the bloke and back down again. Don't worry about the power/Hr during the intervals as we are working on your cadence skills.