Another vote for the FTP being set too low.
The longer FTP tests are best, but if you want to get one done quickly, the ramp test is ok. One thing - don’t stand at the end, that’ll over-estimate FTP - keep seated and at a reasonable cadence.
I’d guess you’re true FTP is 210-230 (but just a guess). Let us know when you’ve done the test.
When I read OP’s op, I thought it was elaborate satire at first 
On higher progression levels & effectiveness: at least if time to exhaustion is relevant for your training, long intervals certainly are the way to go. In most endurance disciplines that should be the case.
Also, I kind of recall that the duration for which you use a given energy system impacts the adaptations you trigger.