This plan is geared towards riders getting ready for their base phase and as such should be done after their transition phase. This plan is 12 weeks in duration and features:
Progressive strength workouts, done at home
Force development workouts.
Leg speed workouts.
A stronger and more stable core / hips with resulting improved force delivery to those pedals!
Shayne Gaffney is the founder of GC Coaching and one of the most prolific workout designers in cycling. He has authored much of Zwift's workout content and built its "Build Me Up," "Pebble Pounder," and "201: Your First 5K" plans. He is a USAC Level 1 and Precision Nutrition Level 1 certified, with work published in Bicycling, Triathlete, TrainingPeaks, and Zwift Insider.