Tempo + 10min LT

WU: 15 minutes easy, just getting the legs moving and ready for some work.
MS: 45 minutes and just ride with watts in the Sub-LT zone. This is called a Level 3 ride, or Tempo ride.
It's a steady fast pace, that's not easy, but not at your max sustainable pace either.
Then ride 10minutes in zone recovery.
Then do another 10minutes, but keep watts at your threshold or just above it this time.
Reach for Super-LT watts for the whole 10minutes and make your cadence 5 rpm higher than your normal cadence.
CD: 15 minutes easy spinning.