CCRN, how would you suggest that someone focus on VO2 Max? It is not observable at home or during a workout, and is not a frequently administered test for most athletes. Frankly, the information isn't even all that useful outside of competitive sports. I'm not sure what you mean here.
Martin, I assume that you are training with a heart rate monitor at all times? IMHO, it makes no sense to run complex interval workouts without one, as there is no other way to get an accurate feel for the direct linkage between fine gradations of effort and heart rate. And until you get the feel for that, there is no way to do productive training just below your anaerobic threshold.
In any case, I highly recommend a book by my former coach, Rob Sleamaker: SERIOUS Training for Endurance Athletes.
http://www.amazon.com/exec/obidos/tg...glance&s=books
Good luck!
