TrainerRoad Sweet Spot Base...
would be a great place to start. If you have a specific event you're training for their plan builder is pretty good too. Here's a free month if you wanna try it out.
http://www.trainerroad.com?referral=AW5YD0TL
I started looking at the TrainerRoad Sweet Spot Base
A good choice... also, don't translate time spent riding outside to inside - wise to start on the low volume plan and add more if needed.
@spinnnout started
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would be a great place to start. If you have a specific event you're training for their plan builder is pretty good too. Here's a free month if you wanna try it out.
http://www.trainerroad.com?referral=AW5YD0TL