VO2Max measures the maximum amount of oxygen that your body absorbs during intense exercise. The higher it is, the more efficient your body is and the more of the following benefits you get:

• live longer
• lower stress
• physically able to do more and get less tired
• better mood
• think better

My current cardio protocol, which includes what I want to call VO2Max is this:

• Run at constant speed for 18 min (~2.8km) every 2 days, so 3x per week.
• Once of those running days, instead of constant speed, I do this:
  • Run for 5-10min at a constant and comfortable speed.
  • Do sprints running as fast as I can for 20-30 seconds, then rest by walking for 1 min and repeat for about 4-5 sets.