FWIW, I am that mid pack Cat3. I train 6 days a week, typically around 200 miles. Mondays are off days (except some stretching and core) Fridays are usually recovery rides, but not always. Every 4th week is a rest week with the volume down, but still some intensity.

I'm pretty sure I'd benefit from increasing volume by riding longer during the week if I had time.

I'm also pretty sure that if I tried to increase my volume by skipping the rest day, by making the recovery rides training rides, and by not having rest weeks that I'd be slower.

So it get back to you need to really put the work in when the schedule calls for work, and really rest when the schedule calls for rest.