Follow the instructions in the attached PDF to perform the cyclist field test. This will help you to estimate your lactate threshold heart rate and set your training zones. This will enable the training plan design to be effective. Please consider scheduling a Lactate Threshold test with Optimize Endrance Services in the future. This will give you the true snapshot of your current fitness from which to train.
Warm-up in Z1-2 for 10-15min. Then in Z2 do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs or is unclipped) and then recover for 60 seconds. Repeat all of this 2 times. Finish remaining time in Z1-2.
On road or trainer, warmup for 10-15min Z1-2 then ride for 15min non-stop in Z3 at low cadence, 50-60rpm. Recover for 10min, easy spin Z1-2. Then ride 15min non-stop in Z3 at comfortable cadence, 80-90rpm. Finish prescribed time in Z2.
Ride on a flat to gently rolling course. Keep the effort steady and consistent in Z2 for duration. Avoid Z3-5.
Ride how you feel. If tired ride in 1-2 zones alone. If fresh ride in all zones and may be a group ride. Be smart!
Warm-up in Z2-3 for 10-15min. Then do the following 8 times on a steep hill or trainer with high resistance: 30 seconds @ 70-80 rpm, 30 seconds shift to a harder gear, 30 seconds shift to a harder gear, (90 seconds recovery). Seated. Heart rate zones 4-5 for 'Hills' all other time Z2 for the prescribed time.
Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1-2 heart rate zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done. Attempt to stay at least 5RPM above last time performing this drill. Can be done on a trainer.