In order to determine the appropriate intensity for Mad Max training, I

recommend the following:

1. Using an incremental exercise test, find your Vmax (maximum velocity).
This can be accomplished by getting on a treadmill, setting it for anywhere
between 7 and 9 mph and beginning at 0% elevation. Then, with each
subsequent minute, you will increase the grade by 1% until you're
exhausted (i.e. you fall over). The last work rate that you can hold for at
least 30 seconds before zooming off the back of the treadmill (most
people zoom off between 8 and 12 percent elevation) is your Vmax.
2. Once Vmax is determined and the belt burns are healed, you'll return, well
rested, to your nemesis (that treadmill) and perform a Tmax (maximum
time) test. Basically you'll set that treadmill for Vmax (same speed and
grade), and exercise to complete exhaustion (yep, more belt burn). Most
athletes can stay on the treadmill at this intensity for 200-300 seconds
(1,2,3).
3. *Now that you have Vmax and Tmax, you design your workout intervals by
performing your exercise at Vmax for 70-75% of Tmax (1,2). For example,
if your Vmax is 8 mph and 10% grade and your Tmax is 200 seconds, you
will perform intervals at 8 mph and 10% grade for 140-150 seconds at a
time (2,3).
4. Using a 1:1 or a 1:2 ratio is optimal work to rest ratio for aerobic training
(4). When beginning this program, your rest periods should be 2x your
work periods. Therefore if Tmax is 140-150 seconds (2+ minutes), your
rest time would be 280-300 seconds (4+ minutes). If you can use a 1:1
ratio, go for it. However, repeated efforts of this magnitude will lead to
performance decrements rapidly.
*Since this program rapidly improves VO2 max and critical power,
reevaluate your Vmax and Tmax every 4 weeks to determine your new
work and interval duration.
5. So now that you have your intensity and rest-to-work ratio prescriptions,
what about volume? Typically I recommend between 6-8 repetitions. This
makes for a super intense workout lasting approximately 45 - 60 minutes.
6. Finally, let's talk frequency. Since this workout is so intense, it's important
not to over do it. Therefore performing 2-3 workouts of this type per week
is the upper limit.