They are not a training plan. It even says so in the article. It’s a list exercise that Chad thinks you should be able to do.
Edit: Beaten to it by a more eloquent @nickcs. Also there was a podcast episode that went through this.
Another Edit: This might be the podcast https://www.trainerroad.com/forum/t/strength-training-heart-rate-and-testing-elevation-more-ask-a-cycling-coach-208