This plan is great for those coming off a long and low programme or are new to structured training. If you are new to structure its important to work the body and then allow recovery, if you wish to add time to weekend ride's ensure its at Zone 2 power.
Weekday intervals and longer rides at the weekend
Intervals and strength training thorough the week.
Total sessions 3-4 bike, 1 strength and as much yoga as you like