This training plan is designed for experienced cyclists to build durability in the muscle by having targeted workouts for optimizing fat and carb oxidation as well as cadence variation under load to strain the muscle fibers and recruit more mitochondria. Recovery days will be critical and it is advised to follow the instruction given for finding enjoyment for the recovery days.
Each week will build gradually and find the invitation for the work in yourself before getting on the bike. If more time is needed for warming up then take it. If more time is needed for cooling down then take it. Give yourself a pat on the back after each interval set and thank your body for getting you through it.