Do a five to 10-minute warmup and begin an normal endurance ride.
Within the endurance ride, do 3x10 intervals in a very low cadence 40 to 60 rpm and a HR in the tempo zone.
Finish the ride in the endurance zone.

A: Deadlift
B: Exercise Ball DB Chest Press
C: Alternating DB Bent Over Row
D: Half Kneeling DB Shoulder Press
E: KB High Pull
F: Hollow Hold
G: Side Plank

The goal of endurance rides is to build your aerobic capacity. This ride builds mitochondrial density in your muscles, increases fat metabolism, and makes you more efficient in your pedal stroke, oxygen use, and muscle function.

Heart rate is generally a good measure of effort. Stay below your base HR. You can also use the Talk Test - if you can have a good conversation, you're in the right zone. Finally, work on your nose breathing. If you can consistently breathe through your nose, you're in the right zone.

Remember that your heart rate will increase the longer your ride. Slow down to keep your heart rate below your threshold.

The purpose of threshold intervals is to build your FTP.

https://youtu.be/ybG9xVm_dgc

The goal of endurance rides is to build your aerobic capacity. This ride builds mitochondrial density in your muscles, increases fat metabolism, and makes you more efficient in your pedal stroke, oxygen use, and muscle function.

Heart rate is generally a good measure of effort. Stay below your base HR. You can also use the Talk Test - if you can have a good conversation, you're in the right zone. Finally, work on your nose breathing. If you can consistently breathe through your nose, you're in the right zone.

Remember that your heart rate will increase the longer your ride. Slow down to keep your heart rate below your threshold.

Do specified intervals at about 82 to 85 percent of FTP/Max HR, or LT, or a perceived exertion of 7 to 8.
The goal is to build aerobic capacity, build your body's ability to work a little harder than it's used to, and build overall strength and endurance.