This is a plan based on a intermediate to advanced cyclist getting ready for the racing season ahead.
15min warm up zone 2 to include 3x1min fast pedal 100+rpm 1min self selected cadence
10min zone 2
20min test all out effort
15min cooldown zone 1
cadence building gradually
30min Easy spin on road or turbo, keep the cadence up, try to get a 2 x 5min blocks with cadence 110+ with 5 min at 90 in between, low power zone 1 keep the peddalling smooth and focus on your technique. Keep power below 100 watts.
Warm up over 30mins on zones 2 and 3 Then complete 3 x 10sec max efforts from virtually stationary start. Take 1-2mins recovery between each. Ride 15mins post sprints in zone 2. Then complete 5min max paced effort. Try to get it all out. Ensure your route is clear of downhills and junctions for the 5min interval. Ride easy for 15mins Complete 1 x 1min max effort on flat to slightly rising road. After 10min recovery complete 1min max effort out of saddle on a climb. Cool down and relax.
1.5hrs steady. Keep cadence up at 85-95rpm.
Warm up into Zone2 for endurance ride. Keep Cadence 80-90rpm Focus on techniques you need to improve...on bike, eating/drinking...cornering, descending?