VO2Max measures the maximum amount of oxygen that your body absorbs during intense exercise. When you raise it, you:

• live longer
• think better
• feel better
• have lower stress
• get less tired

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.