fire service fitness tests

arrrrgh advice needed!
2 questions
1.whats the quickest way to boost my vo2max thingy in the next couple of weeks, i have to do the step test (45 mil/kg), and may have left it too late?!?? i was thinking this part would come later on, and not on the same day as all the other physical tests.(getting cats out of trees etc)

2. the tests are starting at 9am, whats the best way to make sure im well fed and watered?? considering ill have been in bed in the hours before plus not ment to eat or drink upto 2hrs before taking the test.... plus im a eat loads of food wait 2hrs night time kinda runner and dont know how i'll cope so early in the morning...
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