>>/55843/
Yup it's a disgusting protocol but seems to work. 
For those interested here is the original Hickson protocol which brought the biggest vo2max improvements in the recorded literature:
https://pubmed.ncbi.nlm.nih.gov/838658/
6x week of training with 6x5min max on one day and 40min max TT on the other day, alternating between those.