The Roots of a Training Plan

I’m sure it will have to be tweaked a little, but I’ve finally put the roots of a training plan down on paper.

Monday:
1 hour endurance base (65-70%)

Tuesday:
1 hour endurance base (65-70%).
2 sets of over/under. 2 minutes under (92 to 95% of time-trial heart rate) 30 seconds over (100%) 1 minute rest between secessions

Wednesday:
1 hour endurance base (65-70%)
6 intervals of 30 seconds with 1 minute rest between each. (100% max effort)

Thursday:
1 hour recovery. (60-65%)

Friday:
Off

Saturday:
Endurance ride of 3+ hours on mountain bike or 4+ on road bike.

Sunday:
Endurance ride of 3+ hours on mountain bike or 4+ on road bike.