You will certainly get the fitness back quickly - especially with a big difference between your FTP past and present. Training is about consistency though as you mentioned and you will only get that if you nail the sessions. If you use an unrealistic FTP then you won’t finish and won’t get the benefit. Stick with the FTP - every 2 weeks re evaluate and if workouts feel easier add a couple of % to your FTP. You will need to re test regularly say after you recovery that training habit you mentioned and it will be back over 200W in no time 
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