This test will help you determine your training ranges. For each effort, the goal is to sustain as high a pace as you possibly can for the entire mile. Don't sprint from the start, build up to what you feel is the fastest pace you can sustain and hold it for 10 minutes
Try something like this: 10-15min Warmup 1min maximal (cadence 95-105) 3min Rest 1min maximal (cadence 95-105) 3min Rest 1min maximal (cadence 95-105) 3min Rest Cool down and call it a day. The whole purpose of these intervals is to get your legs opened up but not to fatigue you. This is a trial and error type of thing so be sure to pay close attention to how your body feels so we can make adjustments if we need too.
Endurance rides are designed to help increase aerobic capacity by increasing mitochondrial density and the bodies ability to provide fuel to the muscle