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@skinny
To improve FTP
Rides between 15-90min at between 1 and .8 of ftp. Also do some longer rides in middle-upper Z2 for 2-3h.
So the classic 2x20 at .9-1
1x40 at .85-.9+
1x60 at .8-.85+
1x90 at .8
2x30
It's basically a case of taking the power you can make now, and building on that, either via time (adding a little more time to each effort) or adding intensity.
Vo2, I guess you're talking 3-5min power, will raise by doing that kind of FTP raising work. Then maybe 6 weeks out from when you want to try ice the cake and jump 5min power up start doing 5 min power workouts.
That's the simple way. There are more complex ways.
http://home.trainingpeaks.com/blog/article/three-ways-to-improve-functional-threshold-power