Build endurance with a longer ride with your effort predominately in the Z1 range.
Basic rides maintaining power below Z3 except for short bursts (small hills). Enjoy it!
WU: 20mins progressively increasing intensity
MS: Either on different climbs or repeating the same climb, perform 6x5min alternating cadence between 50-60rpm for one effort and 95-105rpm for the next at Z3 intensity. This should feel very firm, but not maximal. Ride easy Z1 between each effort for at least 5mins (ok if it's more)
CD: 10mins easy with a light cadence
During an easy recovery ride, perform 5 x 1min spin ups: Start in a light gear on a slight downhill or with a tailwind. Gradually increase cadence to max for the final 10secs. Recover as you see fit.
As a warm up complete 1x5min progressive Z2-Z4 effort and 2x10sec sprints. Ride AR/Z1 for at least 10 mins before arriving at a point that you can mark as the start and that has a clear road to complete 20 minutes of hard riding without stopping or traffic issues. Press your power meter/HR monitor to start an interval here and ride a 20min TT effort as hard as you can. Cool down appropriately.
Ride over an undulating course, maintaining good style and cadence. Stay in the saddle for the most part of the ride only getting out of the seat 100m from the top of a hill and 100m over the other side to accelerate back up to speed. Maintain effort in the Z1-3 range except for the crests of hills when you should accelerate. This session is good for core stability, strength and biomechanics.
Spend at least 45 minutes (trainer) or 1hr (road) pedaling a small gear and keeping power/HR in the AR zone.