Group or club ride if possible at a steady 70-75% effort
Two shorter TT efforts at an FTP effort with a shortened recovery as part of base development before a final short ramp over FTP into the cool down
Core of the ride to be in zone 4 working the endurance aspect, some road intervals planned as follows:
4x 7 minute intervals at what you believe to be your TT pace with a minimum of 15 minutes recovery in between each set.
Endurance road ride, HR / Power should be looking at a high zone 3 effort thought. In terms of 'effort' this targets around 70-75% effort
Up to 4 hours maximum assuming a lower intensity level than Saturday session