OK, so this might not be what you’re looking for, and might be entirely useless – but this is what I do for a medium intensity week at the beginning of the season.
Warning – I race Elite XC and have been training for >3 years at this intensity. Don’t dive right in:
Sunday – 6 hours base miles. Little worry about intensity
Monday – 1.5 hours recovery
Tuesday – 1.5 hours zone 3 (HR). basically a good aerobic tempo on flowy fast trails or on the road
Wedneday 1.5 hours recovery
Thursday – Lactic Thresold intervals. Something like 15 minutes hard with 15 minutes recovery. Repeat x 3.
Friday – Off
Saturday – 4 or 5 hours high zone 2 or low zone 3. Long and steady, but not easy.
I hope this gives you an idea of how you might fit specific rides into a week, even if the intensity and duration is less to begin with.
Your goals are what will drive you. Write them down and make them specific, its the only way to work out how to train.