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!

Warmup with ten minutes of cardio and a few stretches. For exercises using weights, select a light weight and focus on your form.
Strength exercises: 2 sets x 20 reps of each. Record the weight and your perceived rate of exertion (PRE) for each. Ex: 20 lb., felt easy, 4 on a scale of 1-10.
1. Squats
2. Lunges
3. Leg Curls
4. Calf Raises or Jump Rope for 2 minutes
5. Barbell Step-ups OR single leg dead lift.
6. Seated Rows
7. Reverse Flies
8. Back Extension
9. Pull-ups or Lat Pull-down
10. Bench Press or Push Ups
11. Finish with some planks and you're done!

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.

TESTING PROTOCOL

Get in a nice 20-minute warm-up with an 8-minute ramp to LT watts in the last 2 minutes. Immediately after the warm-up, do three rapid succession jumps; don't shift, just spin up to create a burn. Then do four minutes easy. Next, go for it: 5-minutes all out. Punch it and hold it! Then do 10 minutes easy, followed by three 45-second Super Jumps: Jump as hard as you can, then sprint for 30 seconds, and finally just hold whatever you’ve got for the last 15 seconds. (In reviewing the test numbers, we are just going to take the first 30 seconds, but I want 45 seconds of effort to make sure you go all the way through.) Between each Super Jump, rest for 3 minutes at a very light pace.
Following this set, rest for just five minutes. Then it will be time for a 20-minute TT. Get on there and see what you can do for the full duration around 85% of your 5-min power; for the last 4 minutes, go ALL OUT!

Cool down for 6 minutes.

Warm up for 5 minutes of zone 2 

Get in a solid route with mid length climbs or upwind efforts. 

Complete 10-15 minute efforts totalling 40-60 minutes total time at zone upper zone 3 power. Cadence is normal.

Normalized power should be the top of zone 2 it its not finish with some tempo at bottom of zone 3 and 95 reps