Ride all out for 2x8min.
This is the FTP test to determine your training zones!
Ride 2x20min tempo when you are ready.
Do 2x12min in FTP zone.
Afterwards do 20min of SST training.
30/30s on/off Anaerobic intervals followed directly by a Vo2max block. 2 repetitions.
2x12min FTP afterwards.
Endurance day. Go out, clear your head. Remember your goals. Have fun. But do focus on your pedaling style.
ride in your FTP zone for 10minutes. Immediately after, do a 1min Vo2max effort. Ideally do a 5-10 second sprint in the end with what you have left.
Do 4 sets.
Do 2x15min in FTP zone.
Afterwards go into 20min of SST training.
3min FTP effort to open legs
2 sets of 10 minutes Over/Under intervals. This is where you alternate between Vo2max and FTP zones, thus teaching yourself to clear lactate while riding on your FTP. It's pretty much what you need to do while riding a Time Trial.
Finish off with a block of Sweet spot training.