I am assuming this has been discussed already here but I wasn't able to find anything.

I have my A race this weekend, but there is a local sprint 3 weeks after that I would like to do well at and carry as much of my fitness that I have now to that race. What is the best way to approach these 3 weeks? First week after the race will probably need to be recovery focused. But for those next two weeks, what are the best things I can do to maintain fitness without going too hard.

Short V02 max intervals? Is it a bad idea to do any tempo / longer race pace efforts?