Which plan for sustained VO2Max gains?

Training
1

I am convinced that in my current state, VO2Max gains would translate immediately into more performance since it seems to be my limiting factor (I can put a much bigger hurt on my heart and lungs than my legs).

Which of the plans would be best for increasing VO2max in a sustained, long-term manner (as opposed to trying to peak for a race)?

Or do I just need to increase volume if I have hit a performance plateau?

2

Iā€™d say (from personal experience) complete a similar session structure week on week but gradually increase the difficulty in different ways. Lets say you start with 5 x 3min @300w (for instance), you could use a number of strategies:

Week 1: 5 x 3@300w
Week 2: 5 x 3 @305W
Week 3: 5 x 3 @310W
Week 4: 5 x 3 @315W
Etc

or

Week 1: 5 x 3 @300w (15mins total)
Week 2: 4 x 4 @300W (16 mins total)
Week 3: 6 x 3 @300w (18 mins total)
then restart the process but add 10w
Week 4: 5 x 3 @310W

Or

Just add an extra interval every 2 weeks
Week 1-2: 5 x 3 @300w
Week 3-4: 6 x 3 @300w

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