I’ve been doing 3 weeks on and 1 recovery week for the past 3 months. Each week I’m doing between 9-12 hours and 130-180 miles, 8-11k ft of climbing. These weeks consist of 5 rides. I do one recovery ride on Monday after taking Sunday off. The next day I do a high intensity group ride. I take wensday off and on Thursday I do a 30-40 mile ride doing threshold work on climbs. Each climb being 20-30 mins. Saturday I do a long endurance ride with threshold and tempo work on a 1-2 hour long climb. These rides usually last 4-6 hours. The only improvement I’ve noticed is my 1 min power and time I can spend in zone 2. I’ve been doing lots of z3 and z4 riding too but ftp has only increased by 8 watts and recently I feel it has fallen again after I got my wisdom teeth removed. 1 min power was previously 290 and is currently 350. FTP was 208 and is now 216. If anyone has any tips pls feel free to share. I basically have no idea how to get faster and I’m kinda just going off the very little understanding I have.