Over the fall, I trained exactly the way you describe - 2 turbo sessions during the week, and a longer ride on the weekend (which I also did on the turbo). For me, it looked like this:

Tuesday: 75-90min on turbo with short intervals, usually 20x1min all out with 1min recoveries. Warmup and cooldown with whatever time you have available.
Thursday: 75-90min on turbo with longer short intervals, usually 5x5' all out with 5' recoveries. Yes, long rest for that duration. I wanted to have energy to crush the intervals.
Saturday: 2-2.5hr on turbo with tempo, big gear, and a shorter interval set. Standard ride was 30min warmup building, 30min tempo, 8x3min big gear w/2min recoveries, 5min easy, 15x(40sec very hard, 20sec easy), 30min endurance/easy. Total of 2.5h. If you only have 2h, take out the last 30min easy.

I got a lot faster on this schedule. I didn't have a power meter at the beginning of the plan, but I'd have put my FTP around 260w. I started in August, and finally got power in December. My FTP is right around 300w @ 71kg (same weight as in August).

When the gains taper out, switch to 2x20' with 5' recovery for both weekday sessions, and keep the long ride but add more sweet spot and tempo. When the gains taper out on that, switch back.

As long as you're riding hard, you'll improve!

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

Trainerroad has exactly what you're looking for.

Were you doing 2x20's @ FTP or just under?

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@floathammerholdon | @partners_in_tri

Generally just under FTP. That way it's repeatable on a consistent basis, and I can do a lot of sweet spot/tempo work in a single week. Right now, with FTP at ~300, my 2x20s are 275-285w on a typical day.

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

Thanks, that's encouraging.

Thanks, been thinking about TR for a while; signed up now and seen an 8 week plan that looks good.