Thanks for the help. According to an experienced racer who is advising me, he wanted me to do 5x5 minutes at VO2, with 5 minute rests. He then advised a lenghty recovery, followed by a 20min LT interval. This is accompanied by a 2x20 at 95% FTP on Tuesday, and a 2x20 at 90% FTP on Wednesday ( a block in other words), Th off, Friday 1 hr recovery and Saturday group ride. I cycle through that for three weeks and then do a recovery week.

So that is the whole picture of my training, if it helps. Any further advise/criticism is welcome. Especially on how many reps to do at VO2. ;-)