If you're training with power perform this test.
This test is to be performed on a stationary trainer or relatively flat (no more than 2%-3%) course with no stops. For best results, focus on consistent maximal effort, not spikes in effort. We will use this number to establish your training Zones for power.
1.) 20 minute warm-up, which is just riding along at a moderate pace, about 65% of your max HR.
2.) Then do (3) fast pedaling efforts for 100rpm for one minute each with one minute between each.
3.) Then 3 minutes easy.
4.) Then Go for it - (1) 20 minute all out. Punch it and hold it! Make sure that you start at a high pace, but not so high that you die at the end. You should have a little in reserve to kick it to the finish line in the last minute. 95% of your average power for this 20 minute interval is your FTP. You'll use this to calculate your zones in Training Peaks.
5.) Then 10 minutes easy.

Threshold test to establish heart rate training zones.
10 minutes easy warm up.
30 minute time trial at sustained max effort
20 minute cool down

Perform a low intensity 1 1/2 hour ride. This ride can be completed on either a road or mountain bike, and should be ridden on a relatively flat course.

WU: 20 min. in Z1/2
Main Effort: 10 min. @ 85% of threshold, 5 min. recovery in Z1, then 10 min @ 85% of threshold.
CD: Remainder of ride in Z2

Ride rolling terrain at a moderate pace for 3 hours. Focus on keeping the intensity steady and manageable.

After 1 hour in Z2 perform 30 minutes at the top of your Z3 range. Finish ride in Z2

WU: 15 minutes Z2
Main Effort:8x2 min. Z6 w/ 45 sec. Z1 rec.
CD: Remainder Z2