Awesome. I've never had structured training before, though I do something similar "by feel". Most of my training is zone 2 though (talking test) for at least two hours. If I'm feeling good I throw those hard intervals -- favorite are 5 min threshold + 30s sprint + rest in between. Biggest difference is that I train on the bicycle day on / day off, so 4x a week 8hrs+; on days off I swim. I have no idea what my ftp is though \o\ might not be huge since I weight 64kg @ 1.85m