The plan is based on Anaerobic capacity, W' Prime, which is essentially the amount of work you can do above FTP. All the sessions are based on the detailed W' amount and will therefore take you to fatigue but not ask for to much or to little.

By knowing this value and selecting the most suitable plan either the 20 or 30KJ plan you are effectively targeting your own energy systems. You may be able to complete either plan and gain benefit but by knowing W' values you can ensure you are 100% with the session plans.

To test what your W' is you can either use a all out 5 min power test, highlight the 5 min effort and look for the KJ total for the interval, or use WKO/Golden cheetah and establish the value from previous date.

This V02Max plan is 6 weeks long, Training v02max has been shown to have no further benefit than this length of time.
-3 sessions a week, two gym and one longer endurance ride.
-V02max doesn't need to be complicated or varied, it needs to target either sprint, short 2-4 mins or long 6-8 min power zones.

-If you like a particular session and not another then swop it out, 8 min for 4 min, 4 min for 8 min, Tabata for 4 min. Dont complete the same session every time however, (tabata x 3 a week for 6 weeks is a no no) there should be some variation in training stimulus that stays constant (4 min, Tabata, 4 min each week is fine)

As the plan progress's you may need to add more sets, more reps and this should be done during each workout. There is no need to completely empty the tank but the end of the session, as along as the intervals have been challenging, pushed you but allowed a consistent power it is doing enough.

Try not to train indoors on ERG, V02max will change based on recovery, fatigue, sleep etc so have some flexablity in the training. If you feel good push a little harder, if your tired then drop a set of 5% off the power.
Do not add to much time to recovery however, 3-4 mins max between reps, 10 mins between sets. Over this and the accumulation of fatigue may diminish to much and loose some training effect.