Which program/workouts to follow


I’m looking to optimize the little time I have for cycling but struggle with finding the right program or workouts as they often state to train 4-5 days a week.

I have only 3 rides per week and 1 of them I would like to be a race for the fun of it. So if I only have 2 days for structured workout how is that best spent? My goal is to raise FTP which is currently at 210w.

Would love something like the Build me up program or something similar but I’ll then miss some workouts completely.

What do you suggest?