This wasn’t structured but 4 weeks after this overload week I had a big fitness bump:
checkout the IF on those workouts. And some time-in-zone (iLevels FRC/FTP is basically VO2max Classic Coggan):
Self-coaching “pressing the accelerator on every workout” approach to an overload week 
No real vo2max structured workouts but it worked 
although a week and half later I was forced to take 9 days off to recover 
File this under “how not to coach yourself for consistency” LOL