How to break through my plateau - more volume vs more intervalls?
EDIT: Thanks for that load of feedback! Appreciate that. I will add a threshold intervall session on tuesday. On saturday I will do some vo2max and look what happens. Of course with progression in time or inceasing power.
35 years old, 63kg, FTP 270w. Racing mtb and gravel races around 1,5h - 2h.
I reached a plateau and want to break through. In winter (dez - feb) I did seilers 4x8min once a week. In march i was sick an in april i switched to some 4x4min hard start intervalls (1min@125%+3min@110%). In may my race season started, so I did the race and no other intervals in the same week.
Usualy my training week looks like this:
Monday - restday
Tuesday - 2,5h - 3h
Wednesday - 1,5h - 2h
Thursday - 2h
Friday - restday
Saturday - 1,5h Intervalls
Sunday - 2h
So I end up around 9 - 10h a week in total. In a race week around 7h to 8h. 3 Weeks on followed by a rest week with 5h total an no intervalls. You see, i only do one intervall session per week. I have not the best/fastest recovery thats why.
What would you do to improve my training and raise my FTP more?