Easy Stretch, Hot Tub or Off

For this workout, a road ride is easier, but it can be done off road if its dirt road and flater. keep your cadence up. (85+ RPMs on the climbs to reduce torque!)
On a rolling course with mostly dirt roads, ride steady in Zone 2. Limit your time in Zones 1the downhills or where you have to back off the power. 

If the average is below zone 2 bottom of z3 hit a nice tempo block to POWER UP!

Zone 1 for the main part of the ride.
Get in the following pedaling drills. The goal for these drills is more about doing the cadence work, not high power.
1. Start off with one-legged pedaling efforts. Do five minutes with FAST pedaling: cadence over 105! SPIN those legs.
2. Take three minutes easy.
3. Next, on a relatively flat section of road, do ten 1-legged pedaling efforts. Once you lose form switch legs, repeat. Focus on smoothing out your pedal stroke!
4. Next, ride for at least 15 minutes spinning 90-100 RPMs. This should leave your legs feeling balanced.
5. "Single Leg, Single Hand." This is a variation where you take the opposing arm off the bar. Focus on a still upper body and good posture.
6. Toward the end of your workout, include eight 1-minute fast pedaling intervals. Each minute on should be at 110-120 RPM.

WU: Get in a solid warm-up of 15 minutes. Include a Tempo block ramp up to FTP heart rate by the last three minutes and a few spin ups.

MS; hill repeats or lap with short high power hills in a big gear 60-70c
For the first phase of this workout, you will aim for 2 sets of 6-8 hills at zone 5 power caped at FTP heart rate. 

Following your warm-up, let your heart rate drop to zone 1 for a few seconds then nail your first hill. 

Start each at 150 % FTP for a 6 seconds to get to speed then hold 115%- 120% of FTP.  

Do 6-8 hills of these 40-60 seconds hills with recovery to Zone 1 between each hill. You're done once you can’t keep the power up or if Heart rate exceeds FTP 

Between sets, cruise at Zone 2 for 10 minutes.
If your legs feel like Jell-O, then you did it right.
For the final phase of the workout, drink a coke or grab a gel and ride FTP-5%  for 2 sets of 15 minutes. 5 minutes off between sets. GO! GO! GO!

On a rolling course, ride steady in Zone 3. Keep your cadence up (85+ RPMs on the climbs!) Limit your time in Zones 1-2 to the downhills or where you have to back off the power.
Your total time in Zone 3 is at least 90 minutes; working up to two hours as you get stronger.
If your average is below bottom of Zone 3, hit a nice Tempo block to POWER UP!