The plan should be taken as a stabilizing phase after 1-3 HIIT cycles, in order to change your training without losing your gained oxidative fitness.
You could repeat this cycle and put a few base minutes more into it (e.g. 30min/wk) in the base range.
Volume ranges from 8-13h (Thursdays planned as optional days but are being counted on TP volume)
Road Cycling, Long distance cycling, Gravel Racing, Unsupported Racing, Triathlon