is this enough?

[Riazor Blue]

Firewalshy, good luck with the tests. My cousin got in to the London Fire Brigade because they needed a good prop forward for the rugby. He was also pretty fit, I hasten to add, coz now he runs aswell (hello Barry if you are reading this).

Things depened on where you started from. A VO2max of 45 isn't that high if you are reasonably young and fit, so if you started from that level there should be room for improvement. If you have been training at that level for some time though you might not be able to improve much more.

The only thing I would change would be the 20 minutes constant in the gym... thinking more along the lines of 400m series at 90% with 1'30" recoveries.

Not that I know much about these things, the guys who put our police/fire/guardia civil hopefuls through their paces is a great beleiver in 10X400m intervals.