For improvement of VO2 Max, specifically to maximally increase this value an advanced interval training session of 9.5 minutes and comprising of thirty seconds on (at 95-100% of power at V02 Max) followed by fifteen seconds off (at around 50% of that power) is good practice. At the end of the nine and a half minutes, a three minute break is taken and this set is repeated up to five times. This type of session allows the individual to withstand a longer tautness of VO2 Max and high percentage actual arm span.