Tempo + 2 x 10min LT

WU: 15 minutes easy, just getting the legs moving and ready for some work.
MS: 40 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 2 x 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.