Sort of. The 80/20 plan makes sense when you’ve the time to do it. That athlete did 760hrs of training during the season (9 months?) so nearly 20hrs a week. I’m not sure if anyone who holds down a full time job plus family commitments can put in that sort of time. Sweet Spot aims to get most of the benefits but in a constrained time frame but ultimately if you are aiming for Olympic podium then you need to put in the hours.
My number 1 tip would be to get yourself on TrainerRoad 
DUDE CONGRATS on all the gains and sounds like living a healthier life. Super awesome mega kudos!
#1 Tip: CONSISTENCY IS KING.
Whatever you do, pedal and don’t take massive breaks. Consistency will take people farther than the most dialed interval schedule.
All the best to you!
Wow I’m glad this got bumped, old thread. After 2 years of riding I’ve made some solid progress. First year I did 13 weeks of TR from January to April and went from 268 to 290w. Then I rode around for the rest of the summer setting all kinds of PRs. Dove back into TR this past winter with a ramp test of 300w and after 18 weeks finished up with 310
I’ve not made any changes to my diet or drinking or other habits. TR has been very good to me
Recovery is when you get the improvements from the work you’re doing, take recovery seriously, especially if you need a little before the prescribed recovery period.
100% Agree!!!
Maybe you should just shoot for 30 minutes of Z2 on the trainer on work days? That will give you more consistency and keep the legs spinning over those 3 days. Even if you get 2 out of 3 days, or even 1 our 3 days it will be a lot better than nothing. And maybe some of those 30 minute sessions turn into 45 minutes or more.
can you ride for an hour before? or even 45min?