My template/protocol for getting FTP up (or maintain it)

I use three types of workouts per week to boost my FTP:

-1 threshold workout (2x20 genre: 1x40-60/ 2x20-30/4x10-15, etc....40-60 minutes at 95-105% of threshold)

-1 VO2 workout (6-10 reps of 3-5 minutes at 115%+ of threshold, equal rest to intervals)

-1 long ride of 2.5+ hours at 70-85% of threshold. (Just did one today...)

- 2-4 hour easy riding twice a week

I don't rely on any one on of three regularly, but will default to really long and moderate if that's all I can do.. I'll drop something based on my planning & race sked, focus on something specifically if need be.

Right now in the middle of a build I usually do all of these. In the past I've gotten away with distance only.. (Still works pretty darn good if that's all you like to do)

I know alot of folks in the sport that sub in a bunch of threshold riding to the exclusion everything else..

That'll get you pretty far (plus that's hard work, no question), but it has sharply diminishing returns in the form of reduced run and swim performance, it takes some folks longer then others to see this. (it happened to me over 6 months)

If you only swim 2x a week, and run 3x a week on the "threshold all time" sked you might never see this happen. If you can perform well off that volume you are probably a good swimmer and decent runner and a genetic outlier as well. :)