@8766c079: If you're just starting out, I would recommend starting with 2-3 workouts per week, each lasting around 30 minutes. You can gradually increase the frequency and duration of your workouts as you progress.

For improving your VO2 max and overall fitness, cycling is a great option. Here's a simple workout plan you can follow:

- Warm up for 5-10 minutes with easy cycling

- Perform 4-5 intervals of high-intensity cycling for 1-2 minutes each, with 2-3 minutes of easy cycling in between each interval

- Cool down for 5-10 minutes with easy cycling

Remember to listen to your body and adjust the intensity and duration of your workouts as needed.