I do my hard sessions on Tuesdays, Thursdays and Sundays.  The hardest sessions on Tues and Sun, the moderatly hard session on Thursday at the moment.

A Tuesday is roughly at the moment :

Powerhaus : Squats then deadlifts or lunges, some upper body strength stuff (bench, some pullups or chins or something). At the moment, for squats I'm doing 3 warmup sets (20kg, 60kg, 100kg) then 5 sets of 5 reps at a work-loading of 140kg, which takes about 20 minutes, then the other stuff, all up maybe 50 mins in the haus. I'm still getting slow linear progression in loading for squats, so I'm not past the 'novice' phase of weight training, but that's probably going to happen in the next month or so, but by then the focus will be on power, with more kettlebell stuff and olympic lifts to get more wattage happening.

Then the spin session on Tuesday night, where we do short very high intensity sprints, about 3 hours after the powerhaus session, and then some anaerobic endurance stuff to finish off the session.

I wake up on Wednesday flattened.  Rooted ... No amount of protein etc on Tues staves off Wednesday deadness!  It's a day I spend on my feet working at Cycle Science, when all I want to do is sit down and push buttons and stare blankly at a piece of plastic.

Mondays aren't so bad, although Sunday is a similar pattern, just we do sprints at DISC instead of on ergo trainers, which is odd, maybe I'm not working as hard at DISC, or maybe Wednesday is accumulated fatigue from Sunday and Tuesday? Whatever it is, Wednesdays are dead days!