This time it was 2x8 min at 85% of FTP, an easy variant :)
Most often I ride 15 min warm-up, then 85-90% FTP in 5-10 minute intervals, with half the rest in between, as many reps as I can. In the end, I ride a long recovery for 15-20 minutes with 50-60% power.
I noticed that the next day a light base ride of approximately the same duration at 60%-65% suits me and make me rested. Third day is rest, walk, or another light ride as recovery.
Second part of week can be the same, or for diversity sake, I ride more on tempo based training at 70-80% for an hour.
On weekends, I try to do a long ride of at least 2.5 hours (or long hike), although I concentrate more on heart rate than strength, followed with one day rest or light walk.
This plan increases FTP by 5-10% in just a few months.
Of course, if weather is good - I simply ride without the plan 😁