Anaerobically gifted athlete here. Also married to one.
Ride more. Keep pedaling. Forget intervals. Forget quality. Pedal more.
Your 3-30min power will always be better than you’re long power. It will always respond more and better to training.
That grants you a luxury. You can do less intensity. Even with exclusively zone 2 work, your short power will improve.
Genetics are powerful. So is training history.
If you’ve lifted a lot, amassed muscle, or were a born sprinter, you have the amazing luxury of never needing to do a hard interval workout and you’ll always blow the doors off of your peers for short-duration power.
My wife is the same. Here’s an anecdote:
63kg
2020:
1200W peak power
580 W 1-min power
305W 5-min power
260 W 20-min power
240 W 1hr power
200 W 4hr power
2 years of virtually no structured workouts, and certainly nothing harder than FTP. Rode, ran, swam. A lot. Avoided intensity like the plague. Did ultra-endurance stuff. Ran a marathon. Everested (trenched, actually). etc. No lifting. No plyos. No sprinting. Limited racing, and always in the break.
Result:
End of 2021:
1150 W peak power
650 W 1min power
330 W 5min power
285 W 20min power
260 W 1hr power
225 W 4hr power
That’s roughly 10% gains across the board, all the way from 1-min power to 6-hr power, even though her training looked like she was training for RAAM or 70.3/140.6.
You can’t take the sprint out of the born sprinter. But you can develop the fitness.
Careful though, sprinters can damage & fatigue themselves more from workouts than non-sprinters. Ride more. Ride easier. Ride more.