Aim of todays session is to really work on some top end speed and raw power. This will rub off on some of your co-ordination but also on your stability under load. Your hips and core can't wobble all over the place otherwise you won't get the power down. By the last rep you should be struggling to hold the effort from the 1st rep. Don't underestimate the nutrition and hydration requirements of this session before, during and after.
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Warm Up
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10min L1 Easy Pedal
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Build Set
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3min @
L2
L2/3
L3
L4
L2
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Main Set
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6x
20 sec Full Gas
4min very easy recovery
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Cool Down
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9min Very easy pedalling into stretching.

The purpose of this session is to ensure that all the major muscle groups you use when cycling are switched on and firing properly. Your pace is set according to your heart rate, power or rate of perceived exertion as shown by the following ranges: --------------- Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE; Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE; Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE; Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE; Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE; Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE; Level 7 (L7) – Neuromuscular Power, Max Effort; --------------- Warm Up: 5 Mins easy spinning at L1-2 --- 2 minutes at L2 2 minutes at L3 2 Minutes at L4 2 minutes at L5 2 Minutes at L1 --------------- Main Set: Cadence should be between 80 - 90rpm. --- 5 minutes as 1 minute exercise 4 minutes spinning #1 PLANK Get into press up position on the floor. Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. #2 BRIDGES Lie on your back with bent knees. Engage your core then slowly lift your bum off the floor until your body is in a straight line from your knees to your shoulders. Hold at the top of the movement. Then slowly return to the start position. #3 SIDE PLANK Make sure that your hips are forward and that your body is completely straight. Don't let your middle sink towards the floor! Swap sides after 30 seconds. #4 MONSTER WALK Place a theraband around the tops of your knees and assume a 1/4 squat position. From the starting position side step to the left ensuring that the band is always under tension. After 30 seconds side step in the other direction. #5 SINGE LEG CYCLING (switch leg at 30 seconds) x2 --------------- Cool Down: 10 minutes easy spinning

The purpose of this session is to develop muscular strength and muscular endurance.
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Warm Up:
5 minutes easy spinning at L1-2
5 minutes as 20 seconds out the saddle, 40 seconds seated
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2 minutes at L2
2 minutes at L3
2 Minutes at L4
2 Minutes at L1
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Main Set:
Cadence should be between 80 - 90rpm.
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Hilly Ride 1:10
Find a hilly location aiming to hold L2-L3 throughout. Keep the intensity consistent on the way up and down the hills.
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Cool Down:
5-10 min easy spinning at Level 1.
A 5 minute run unless anything else is specified. Then stretching, compression and ice treatment as well.
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Your intensity is set according to your heart rate, power or rate of perceived exertion as shown by the following ranges:
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Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;
Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;
Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;
Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;
Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE;
Level 7 (L7) – Neuromuscular Power, Max Effort

The purpose of this session is to substitute a ride on the road due to poor weather. It will challenge strength and endurance at low heart rate high torque. It is an opportunity to work on rider stability as well. For the duration of the session, ensure that you remain below your lactate threshold.
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Warm up:
10 Minutes easy spinning, 
5 minutes as 30 seconds high cadence, 30 seconds recovery.
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Build Set:
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5minutes as
90sec Left Leg Focus
90sec Right Leg Focus
2min focus on a smooth transition between each leg applying pressure down on the pedals. So as the left leg eases off pressure as it approaches 6 O'Clock the right leg then eases onto the pressure in a seamless transition.
This should feel the opposite of the stomping, un-smooth nature of the left leg / right leg focus periods.
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MAIN SET:
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2x
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8 minutes over gearing - aero bars or drops if using a road bike (keep it smooth) 65 - 70rpm (L3 Tempo Power/Middle Race Pace)
2 minute easy spinning in an easy gear/standing when you need to.
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8 minutes over gearing - sat up (keep it smooth) 60 - 65rpm (L3 Tempo Power/Middle Race Pace)
2 minute easy spinning in an easy gear/standing when you need to.
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10 mins cool down.
Stretching, compression and ice

The purpose of this session is to work on strength by over gearing. Your pace is set according to your heart rate, power or rate of perceived exertion as shown by the following ranges: --------------- Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE; Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE; Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE; Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE; Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE; Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE; Level 7 (L7) – Neuromuscular Power, Max Effort; --------------- Warm Up: 5 Mins easy spinning at L1-2 --- 2 minutes at L2 2 minutes at L3 2 Minutes at L4 2 minutes at L5 2 Minutes at L1 --------------- Main Set: 3x - 5minutes as: 90 seconds single leg (right) 90 seconds single leg (left) 2 minutes smooth spinning - 4 minutes over gearing - aero bars or drops if using a road bike (keep it smooth) 65 - 70rpm 1 minute high cadence spinning in an easy gear/standing when you need to. - 4 minutes over gearing - sat up (keep it smooth) 60 - 65rpm 1 minute high cadence spinning in an easy gear/standing when you need to. --------------- Cool Down: 10 Mins easy spinning

The purpose of this session is to loosen off the legs after a hard session, to promote good pedal cadence and to have some aerobic endurance. Effort Level 1 – Active Recuperation 0–55% FTP 0–68% Threshold HR 0–2 RPE --------------- Aim to hold a cadence of about 90-100rpm at all times, do not try and push a hard gear keep the pressure on the pedals light and easy. --------------- Finish with stretching

Go for a gently hilly rolling route on this ride and work on some strength and torque development with some over gearing.
You can then convert this torque into high power.
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WARM UP
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Very low power ride (L1) 10min, but with low cadence. Do not strain to push on pedals at all at this stage, just accept your legs are going to go around slowly. (65 - 75rpm)
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BUILD SET
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5min Build from L1 - L3 Power, maintain (55-65rpm)
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MAIN SET
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60min as
4x 15min
10min L3 Power (55-65rpm)
30sec acceleration of gear up to 90+ rpm
30sec rolling recovery
4min L1 Power (Choice of Cadence)
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Cool Down is the last 4min of the last section of Main Set