This plan is designed to give an athlete that has never used Training Peaks or been coached before an idea of what the structure is like. It is not designed to reach any particular goal or race. And it is not built for a specific individual.
You will need to have an idea of what your Max Heart Rate is to calculate your efforts.
Easy Spin Less than 68% of Max HR
Endurance Pace 69-83% of Max HR
Tempo Pace 84-94% of Max HR
Steady State Pace 95-105% of Max HR