Cool. Thank you. Seems like a pretty standard weekly schedule and I was on something like that for a long time. I might just make that Friday workout a mandatory active recovery / z1 ride. If there’s a history of blowing up I’d err on the side of more recovery and if you feel you are too undercooked then step it up.
Last year I had an exchange with @anthonylane and he wrote out his weekly schedule. I gave something similar a shot and have liked it so much I’ve been doing it for about a year. For me, I found it helped me balance general recovery, acute recovery for key interval sessions, and still keep a high z2 volume. Its: Mon - Active Recovery (basically Lazy Mountain or Lazy Mountain -1), Tues - Intervals, Wed - 1.5-2hr z2, Thurs - AR, Fri - Intervals, Sat - Long z2, Sun - Slightly less long z2. Carrying a little fatigue into a couple of the z2 rides hasn’t been as bad as I initially thought.
The challenge I found doing Tues/Thurs interval days was being as fresh as I wanted with a z2 day in the middle. It just wasn’t enough recovery for me.
YMMV, but I find VO2 block hugely draining just due to the high physical and mental impact of doing intervals of that intensity despite the overall drop in volume and training load. I also do my weekday workouts early in the morning, so its a bit of a challenge going from sleeping to feeling like I’m dying duringVO2max intervals in only 20min at 5am. Probably not optimal.