Zone 1-2 ride with 3x12' Cruise Intervals, 5' RI.
Zone 1-2 ride with 2x4' Zone 4, and 2x30" Zone 6. 5' RI (rest interval) between all efforts.
Warm up 15', gradually building from low Zone 1 to Zone 2.
1: pedaling drill of 15" High Cadence, 45" Easy.
2: Tempo/Zone 3
30' time trial. Hit the lap button 10' in, and at the end of the interval. Your average HR/PWR for the final 20' will be your Threshold.
(Test explained further in Friel's "The Cyclist's Training Bible", or here: http://www.joefrielsblog.com/2011/04/determining-your-lthr.html )
Simply plug that average into your Training Peaks User Profile under "Zones" and TP will show your prescribed training levels.
Warm Up 20', then do 10' at Zone 3. Spin easily for 5', then do 3x5' at Zone 5 with 5' Recovery Interval. Cool down well.
Today is an easier workout between the Tuesday and Thursday Intervals. If you do ride, it should be an easy recovery spin (Zone 1).