For what it’s worth, I did TT Tune Up just over two years ago and I’ve just looked up my “30/30 anaerobic #3” workout, which I extended with freeride to ~1hr30mins. With an estimated FTP of 287W and estimated LTHR of 174bpm at the time, 3min2secs was in my heart z3 with 13mins32secs in z5 power.
TT Tune got me into the best cycling shape I’ve been in to date, for the first few weeks I could happily do extra riding indoors and out on top, I felt like I had endless energy. Then around week 5 this workplan hit me like a brick.