bike test for power
10 min easy
then 8 min build build from 50% ftp to 100% ftp in 2 min steps.
2 min easy
then
time trial for 20 min at your hardest effort that you can sustain for the full 20 min.
10 min easy.

build into this effort, start conservative and finish stronger than you start, 20 min is a long time if you're pushing to hard.

your legs will have a burn and you'll be breathing hard. try to keep your cadence at 65-75rpm, if your legs get rubbery, you start to slow down,or your cadence drops then you are going to hard.

http://blog.trainerroad.com/how-to-get-your-best-ftp-results/

30-45 min easy recovery
Z1 hr or PZ1 at 50-60 rpm only

2 min easy
4 x 30sec spin ups to 100rpm, 30 sec rest
4 x 30sec surges to FTP at own rpm, 30 sec rests
9 x 1min at 130% FTP, 70rpm (3 min easy)
5-10 min cool down

options

1. running (30-45 min)
all running during this 12 week block will need to be easy, if you try to do any hard running during this period then you'll instantly notice a drop in your bike performance.
remember, this block of work is to increase bike power and maintain running economy.

2. bike recovery (30-60 min)
easy zone 1, 50-60rpm only.

3. swimming (30 min)
an ideal time to work on technique and keep a little zip in your training, something like waltons 25's is perfect.
all with pull buoy, paddles optional
16 x 25s steady, every 4th hard
12 x 25s steady, every 3rd hard
8 x 25s steady, every 2nd hard
4 X 25s all hard
200 easy, no paddles.
 rest is as required so that every 25 is done at a high quality, really work on discovering your rhythm

5-10 mins easy with some surges to FTP thrown in
Main Set:
3 x (10min 80% FTP/ 3 min easy). Effort to be done in a Big Gear. Cadence should be between 60 and 70.

Run off the Bike as Cool Down:
20-30 min easy recovery

20-30min z1 jog cool down.
(a triathlon specific cool down)

5 min easy spin
4x 30" high cadence (30"rest)
1 min easy
4x 30" surges to FTP at own rpm (30"rest)
1 min easy
main set
10 min at 100-105% of FTP
5 min easy
5 x (1 min of best effort, 2 min easy)
5 min easy cool down.