Lions hunting do more like a 100 yard dash than a 100 mile ride. The sheep will kick their butts when endurance is needed.

But of course rest is required. My weeks are generally some variation of this:

Monday: Easy commutes (~2 hours total)
Tuesday: Hard Intervals in morning (~75 minutes); recovery in PM (30-60 minutes)
Wednesday: Easy commutes (~2 hours total)
Thursday: Hard Intervals in morning (~75 minutes); recovery in PM (30-60 minutes)
Friday: Recovery Day - no riding
Saturday: Group ride or solo training (3-5 hours)
Sunday: Recovery Day - no riding or easy recovery ride

Every month or so, I do a recovery week where there are no hard intervals, and the total hours/mileage is lower.