This plan is designed for the USA Cycling racer who focusing primarily on the Road Season March - September. This a plan to transition you from the off-season to the early competition period. Ideally you would begin this plan in early January and complete it by early March. Many locales in the U.S. start racing in March and important events will begin to appear on the calendar. You will not be peaking at the end of this block, but you will be ready to race. After this block you should employ an "in-season" block that balances volume and intensity with your weekend racing schedule.
8 x 20sec MAX effort Sprints. These should be done in a large gear.
Starting speed should be reasonably fast: 18-22mph. Accelerate hard out-of-the-saddle, then sit and spin out the sprint.
Full recovery (~5min) between sprints.
Intervals at slightly above FTP, end with max effort SPRINT.
5 x 10min at "Sweet Spot", 5min OFF at Z2
Precede with warmup, end with cool down.
Sweet Spot is 85-90% of FTP, or right at the transition between Zones 3 & 4.
"FATMAX" is the intensity that maximizes usage of stored fat as a fuel source. Statistically, it is at 70% of FTP. This is not a difficult intensity to maintain, the goal is to maximize time at that level.
8 x 10sec Start Efforts w/ 5mins at Z1-Z2 between efforts. This are often most productive if done on the same stretch of road (or a loop with recovery stretch)
Starting speed is near zero and effort is done out-of-saddle for duration. Gear should be large, you should just get on top of it at the end of the effort.
Goal is to maximize force on the pedals. Requires efficient technique and maximal muscle recruitment.