This is an 8 week training program for cyclists participating in the Ride for Angels century charity ride. The ride encompasses 4 days a week riding with an optional fifth day. 2 days a week are moderate intensity, 1 day a week of high intensity, and 1 long ride a week on either Saturday or Sunday.
If the athlete needs to reduce the volume of a workout, they should do so by removing an ENTIRE interval versus reducing the length of each interval. Then, they are required to perform 80 burpees for their insubordination ;-)
Also, each athlete should perform an FTP / LTHR test the week before the plan starts to ensure they are training in the proper zones.
Information regarding how to test your FTP / LTHR can be found here: https://gaffneycyclingcoaching.wordpress.com/2015/11/17/what-is-ftp-how-do-we-test-it-and-why-do-we-use-it/
Information regarding how to set your training zones post test can be found here: https://gaffneycyclingcoaching.wordpress.com/2015/11/21/what-are-the-power-training-zones-and-what-do-they-mean/
If the athlete does not have a heart rate monitor and /or power meter, they may use RPE instead.