-You train the abs like any other muscle group. They can take a little more frequency but you still have to go heavy and eat for the gain. If you only want to ever train abs though I don't think that is the best idea. If it is a weaker muscle group then you are going to have to train your overall core first because likely if that is lagging, then it means you have a weaker core. Start there first and then worry more about isolation later or on off days.
-VO2 tests-I mean they aren't bad or anything. I don't see much of a purpose for the average person. I can see certain tracking advantages for athletes. Unless you just want the numbers, which is fine, I don't really see the reason for the average unsupervised joe.
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