If your schedule is that irregular, you may want to consider making your own plan that focuses on one specific goal and creates a progression.
For example, here’s a good (massive) thread on Sweet Spot Progression - #900 by kurt.braeckel
I’m currently working on sprint interval progression. Similar idea: length, quantity, and intensity increase over time.
When work/life stress forces you to hit the “pause” button, it’s generally pretty easy to maintain fitness with just two workouts per week until things settle down again. And when you have a singular goal like length of sweet spot intervals, you’re chasing a metric that’s much less elusive than, say, FTP gains (via Ramp Test), which are very broad and require a lot of different things to come together at the same time.