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Hi i currently have a VO2 MAX of about 46-49 and im trying to improve it as fast as possible for my Fire Service medical which you have got to get 45 VO2 MAX, im just wondering if my current cardio regime is enough?
Because i work 2 days on 2 days off 08.45-22.00 on my work days i only have time to do the bleep test once after work i usually aim for level 9-10.

But im my days off if its nice weather i do the bleep test twice a day getting level 9.5-10 keeping heart rate above 80% then i do 30 sec 100% bursts the 30 sec rest on the rower for 20min keeping my heart rate above 80%, and i do the chester step test twice a day whcih is a submaximal test that last 10min heart rate ends up at about 80-85% of its maximum.

But if the weather is rubbish i go to the gym and run for 20min keeping my heart rate at 80-90% then i do 10 continuious minutes on the rower keeping my heart rate above 80% then i do 30 sec 100% bursts then 30 sec rests for 20 min keep heart rate at 80-90% also i do the chester step test twice a day.

PS ive got 15 days to improve as much as possible

Is this enough work to improve my VO2 MAX? Thanks very much
 

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Discussion Starter #3
yeah im fit enough to pass the test but nervousness plays a big part in your score and on the day of my medical i will be a nervous reck so i want to get as fit as i can so it compensates for the nervousness if you know what i mean.
 
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