At least 70% of your total mileage shout be endurance pace. Most of us riders find that boring and dull, that is why we made these BRA workouts. A small extensive interval set makes it much more attractive and effective. These sets can have an extra accent for example tempo, rpm or power. You should be able to accomplish these sets without getting to fatigue. Is it too much for you just shift back or lower gear/watts. Just remember the workout basics; only a workout that you could do in its full length will work for you. The BRA workouts are highly recommended for starting cyclists. (From Tacx: Cycle endurance aerobic work-out BRA)
Bg = Big ring in front
Sm = small ring in front
Spin Ups = Increase rpm gradually untill maximum.
ILS = Isolated Leg Spin. Put other leg/foot on the back of the trainer or on a chair
TTS workouts have infoboxes for program execution.